You do not need to understand the larger Practice system before
trying it.
Choose Arrival Scan to let attention move through the body, or
Stillness Check to remain with what is already here.
Nothing particular needs to happen. Remain only while the practice
feels supportable, and end whenever you are ready.
Practice Entry
Choose one way to begin.
Nothing particular needs to happen. Use the optional controls if
they support the practice, then begin when you’re ready.
Time & Sound
Choose a duration for the practice. Sound is optional and
begins off.
Ready
Duration
Interval Sound
Frequency A
Frequency B
Choose a Practice
Arrival
Arrival Scan
A guided body-based practice. Move attention through four
places in the body, pausing at each one until the next cue.
Stillness
Stillness Check
A simple practice in remaining. Let attention stay where it
already is and notice what it is like to remain there for the
chosen time.
Remain only while the practice feels supportable. You can soften
the instruction or end at any time.
Session Space
Ready
Choose a practice to begin.
Time and sound remain optional supports. Either practice can
be enough on its own.
Arrival
Arrival Scan
Let attention move through the body, one place at a time.
40
seconds
Head
Begin at the top of your head. Let attention rest there
until the next cue. Nothing particular needs to be
noticed.
Face & Neck
Let attention move into the face and neck. Pause there
until the next cue. If sensation is difficult to locate,
simply let attention remain with the area.
Chest
Let attention move into the chest. Pause there without
needing anything to change or become clearer.
Lower Body
Let attention move lower into the body, wherever the
direction naturally leads. You’re following the descent,
not controlling it.
Each cue marks another place to pause. If attention has moved
elsewhere, the next cue is simply another place to begin.
The guided movement is complete.
Remain if you wish, or end here.
Stillness
Stillness Check
Let attention remain where it already is.
40
seconds
There is nowhere you need to move attention.
Remain for the chosen time without needing the experience
to become quieter, deeper, or different.
If remaining begins to feel effortful, soften the instruction
or end the session.
The timed practice is complete.
Remain if you wish, or end here.
The session has ended.
Choose a practice whenever you want to begin again.
Closing
When you’re ready, let the practice end.
Nothing needs to be carried forward from the session.
You can return to Practice Entry whenever you want another simple
place to begin.
If you would like to establish more repeatable conditions for
practice, Arrival Setup is available next.