This is the second preparation exercise for most meditations, and also one you'll find that you land up using often.
Close your eyes.
Take a moment to settle into your body, grounding yourself into your body completely.
If it helps, do a grounding exercise the first few times, or take a deep intake of breath and imagine that you are pulling your energy boundaries tightly towards yourself as you inhale, compressing them.
Let them bounce back organically to the right place.
Now, with your eyes still closed, think any thought, and feel for your mind.
Feel for where your mind extends past your body, around your head, behind you, in front of you.
Feel how broad and spacious your mind is, and how it inhabits your body, or is attached to your body, but is not necessarily part of it.
Think different thoughts and feel how these are on different parts of your body, in different parts of your mind, and notice how they differ in tase, texture, weight, temperature, color sound and smell.
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So, you might suddenly realize you want to go even further, and probably faster, or you've hit a major stumbling block that you need help clearing, or you are in shifting overload and experiencing physical, emotional and mental symptoms you need help with. That's what this section is for!
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