What Is Your Experience So Far?

Using each out breath as a cue to tell you when to tune in. If at any time the mind feels like it's getting busy, saying to yourself, no action needed right now. Here's pleasnheis unpleasant contact unpleasant. Ad allowing this too. It's ok not to like this. And if it's pleasant, registering this too. Take your paper or journal and just for a minute, if you choose, just write a word or phrase to capture your experience.