With each inbreath, speak one of the four signs. With each outbreath, receive its meaning.

Inhale the world into yourself. Exhale yourself out into the world.

Notice sensations at the front and back of your head—and the sense that you’re in between.

Shift from anchored attention to choiceless observation to your mind's very own spaciousness.

Observe the breath—then turn attention to the location of that which is observing.

Examine what you imagine to be the self. Find instead simply the space of awareness.

With the sensations of breath, welcome feelings of ease and care—and of being cared for.

Allow hearing simply to happen by itself.

Set aside notions of role, age, intention, and history. Experience the stillness of just being.

Sense what it’s like to observe your experience. Then rest as the act of observation itself.

Notice the feeling-tone of sounds and sensations, as they arise, transform, and pass.

Explore the feeling of simply being alive. Look for its edges. Find that it has none.

Become aware of the stream of sensation and sound—and relax back into awareness itself.

“Relax, and just be. This time you’re not meditating. Just be.”