Notice the raw sensations in your body, and let everything be exactly as it is.

Focus on the sounds around you and let them be objects of awareness.

Recognize any discomfort in your body, and experiment with not moving.

Pay special attention to your thoughts while including all other sensations.

Notice your visual field, the energy state of your body, and emotions.

Experiment with mental noting while connecting your attention to the breath.

Explore your awareness of sensations, and notice how they arise and pass away.

Consider the possibility that there is no "you" in the center of experience.

Practice with your eyes open, and drop any identification with thought.

Discover how thoughts and strong emotions can alter experience.

Notice how thoughts, sensations, and sounds appear all on their own.

Use your attention as a flashlight to focus on different parts of your body.

Notice the feeling of being inside your head, and see if that's truly your point of view.