Practice

• The PracticeOne faculty, attention, trained in four stages — settling, looking, loosening, carrying — with a chair, a timer, and about ten minutes.
• SettlingHow to sit still for about ten minutes, find the breath, and leave it unmanaged: the first stage of the practice.
• LookingHow to hold attention on one thing until it changes, and how to look at wanting, anger, and fear directly.
• LooseningHow to find a grip in real time, look at it without forcing it, and test the practice's central claim for yourself.
• CarryingHow the practice leaves the chair and moves into an ordinary day, without a finish line waiting at the end of it.
• The Daily FormThe default day, about ten minutes in two parts, a shape to lean on rather than a debt to service.
• The Weekly FormOnce a week, a longer sit and one deliberate act of tending, plus optional company and reading.