Sit comfortably. Place one palm on your belly, your thumb at belly button level and your fingers resting below. Place your other palm on your lower back, directly opposite. As you relax and breathe, imagine a string running from the center of one palm to the center of the other. See it, feel it, describe it to yourself.

Find the string’s midpoint. Focus your attention within this point for several breaths.

Now, mark this point as the center of a small sphere and slowly expand your attention to include the volume of the sphere. What do you see, feel, hear?

Let this sphere gradually expand outward, your awareness expanding to include the additional volume that the sphere encloses. What do you see, feel, hear within this volume?

Notice if any areas resist the inflow of your awareness. If there are such areas, don’t force or push. Simply breathe, watch, feel, relax.

Let the sphere expand until it encloses the entire volume of your belly; rest your awareness within this spaciousness. Gather all the impressions, sensations, and images that are available to you.

Gradually return your attention to your body as a whole and to the present moment.

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