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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
Before inviting anyone to turn attention to their body, ask first. How do you feel about trying this now, and would you like to?
The asking is part of the practice, not the preamble to it. Someone whose body was once not theirs to control needs the choice handed back in small…
A long body practice is a teaching version. In real life, take one small piece: just the feet, just the hands, just a minute of noticing.
Long stretches of inward attention can tip into flooding or into drifting off, and neither leaves you better than you started. A minute done often…
Try going into the next few minutes without deciding in advance what will happen in them. Curiosity in place of prediction.
A mind used to danger plans constantly, because planning once kept you safe. Sitting somewhere ordinary and letting the next moment be unknown is…
The benefit of a settling practice is cumulative. A fortnight of it now and then does little; the people who get most out of it are the ones who kept going for years.
This cuts both ways, and both are worth knowing. Two weeks of daily practice with no obvious result is not proof that it will not work for you. And…
There is more about your body than the practices: the your body area has the themes and the courses too.
Your mind wandering off during meditation is not you failing at it. Noticing that it went, and coming back, is the whole exercise.
People with restless attention often try meditation, find their head full of noise, decide they are uniquely bad at it and never go back. Nobody…