There are many things one can cultivate in meditation. There is craft, what can be learned. And there is art, what can’t be taught. Follow your nose, where’s your interest? Notice the difference between awareness and consciousness. Place an object in space, experience the object with dispassion.

Establish support through feet and legs. Process of letting go can seep upwards through the body. Breathing acts as stabilizing quality.

First establish bodily presence. Notice how the leg lifts and moves. Keep the eyes soft. Experience the wave-like motion - it feels good! Allow what’s been difficult or closed to arise and walk it out.

In embodiment exercises there are two qualities to emphasize: energy and the body. The basis of energy is this body. Embodiment exercises can help us cultivate the ability to redirect energy from the thinking mind by referring to the body.

One-pointedness, ekaggata, is a later development. The first aim is to get settled, to meet and dispel crankiness, negativity, craving. One-pointedness arrives after these are dispelled.

Bodily feeling is an accurate read out of mental formations. It helps us detect kammic effects that arise and move us to action. Embodiment gives a way of discharging. The mind jumps over things that the body doesn’t.

Sensing space around; waterfall; standing like a tree; string puppet; separating earth and sky; standing in the ocean

The time to close retreat also means time to open boundaries. Retreat ends, but your awareness doesn’t. Always move forward in a way that keeps you alive and progressing.