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Innocent Perception

Practice

Bring Your Heart Back Home

You do not have to silence the mind. You can learn to return to what is actually here: the breath, the body, movement, sound, touch and the ordinary reality in front of you.

This practice takes as long as you have—three minutes or thirty. It can be done sitting, walking, waiting for a kettle to boil, or lying awake at night.

  1. 01

    Notice

    Something has taken your attention. That is all—no fault in it.

  2. 02

    Name it lightly

    “A thought is happening.” “Jerry is telling a story.”

  3. 03

    Feel the body

    Weight on the chair, feet on the floor, air on the skin.

  4. 04

    Follow one breath

    Not a special breath. The one arriving now.

  5. 05

    Let sound arrive

    Near and far, without choosing or refusing.

  6. 06

    Return again

    The mind will travel. Returning is the practice.

Sit with a guided session

If it helps to be accompanied, a short guided practice can hold the shape of the return for you.

Guided Practices