So you can can keep your eyes

can keep your eyes open and just look at the ground in front of you

or at an object that is not going to pull your awareness out of your internal experience.

The foundation for insight and the early stages of concentration are embodied,

which means we are connecting with internal experience.

You can use if you like the sound of the fan

in the rooms to keep the mind open and spacious.

That's completely okay.

But other than that, sight tends to pull awareness out of becoming acquainted with our internal experience.

So if possible, close your eyes or look down at something where there's no information that will essentially pull you out of embodied awareness.

We'll start out with three breaths that will commence our practice in a kind of

unison so we can feel supported, connected. So make a nice full and breath through the nose and pull up if you like,

lifting your shoulders up like you're touching your ears,

holding them up there and then as you breathe out through the mouth

dropping the shoulders so that they're it felt like they weigh two tons and then

pull the shoulders if you like back to open up your

chest to make it really spacious. A second breath pulling in the belly top, holding it, holding it, and then as we breathe out through

the mouth, relaxing and softening the belly.

And then for the third in breath,

squinching the muscles in the face

till they're really pinched face

the eyes, the jaws lock,

...