| After brief basic meditation instructions related to stabilizing attention with an anchor, and then being present to the anchor or whatever else is predominant, there is an 8-minute or so period of settling and stabilizing. Then there is guidance to notice and be mindful of any kinds of reactivity (manifesting in the body, emotions, and thoughts), if in the workable range. After another 10 minutes or, there is guidance to notice a moderate or greater level of the pleasant or unpleasant (as long as it is workable), staying with the sense of pleasant or unpleasant, noticing any tendencies to reactivity (wanting and grasping, or not wanting and pushing away, at the levels of body, emotions, and/or thoughts). |
