Self-Directed

Close your eyes. Settle your weight. Two objects today — breath and a body sensation. The task is simple: hold one, then the other. But there's a catch. I won't tell you when to switch. That's yours to decide. Start with breath. Find it at the nostrils, or the chest, or the belly — wherever it shows up most clearly for you. Don't chase it. Just land there and hold. Now locate the second object. A body sensation. Something present right now — the weight of your hands, a point of contact with the floor, tension somewhere. Find one and stay with it. Those are your two objects. You know them now. Here's the exercise: move between them at whatever pace feels right to you. No external timing. You decide when you've held one long enough and are ready for the other. Begin. As you work, watch the switching itself. Not just what you're attending to — but when you leave. Are you leaving because you've held it fully, or because something pulled you away? There's a difference.