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Relax and Awaken Through Body
- Relax your body by scanning for tension and letting it soften naturally.
- Soften your eyes, mouth, tongue, and shoulders to awaken full presence through the body.
Open to All Sensations
- Expand your attention to include all bodily sensations simultaneously.
- Allow sensations to arise and pass without resistance or opposition.
Use Breath as Home Base
- Use the breath or a sensory anchor as a home base for your attention.
- When strong sensations or emotions arise, open fully to them and return to the breath when they subside.