I. Dedicated Practice (10-40 minutes daily)

Build capacity to see and transform patterns

Three Steps:

1. Return with Awareness of Breath Meditation

The breath allows us to experience spaciousness within. By returning to the sensations of breathing, we're learning to let go of thinking and simply be.

You can do this practice seated or integrate with activities conducive to sensory awareness like walking the dog, running, or swimming—feel your feet touching ground, air on skin, sounds around you.

2. Listen Within for Understanding

Journal or reflect on:

• Were you able to stay with the sensations of breathing in your body?
• What pulls you away from sensory awareness? What strengthens it?
• How does it feel when disconnected versus connected to your senses?

3. Begin with Intention

Based on your insights above, commit to specific moments when you'll return to sensory awareness today. Choose from the habit stack opportunities below - perhaps after waking up, between meetings, or before meals. This carries your practice into everyday life.