Observe · Practice
Sensation Tracking.
Follow sensation as it rises and changes.
Practice
- Duration
- 8–12 min
- Position
- Seated or lying
- Bring attention to whatever sensation is most present.
- Stay with it without commentary.
- Notice when it shifts; follow the next sensation.
- Do not seek pleasant or avoid unpleasant.
- Continue until sensation settles into background.
observe-02-sensation-tracking
Mudra
Suggested · optional
Jnana Mudra
Thumb and index finger touch; hands resting on thighs, palms up or down.
- observation
- concentration
- quiet attention
Explore through direct experience. Observe its effect on breath, posture, and attention. Skip if it does not serve the practice.
State change
Completing this practice updates your system state by:
- focus +2
- breath +1
System state
- Breath
- 0
- Grounding
- 0
- Focus
- 0
- Mobility
- 0
- Coherence
- 0