Practice of the Day from Niroga

All you need is 10 minutes out of your day. Five in the morning before getting out of bed, and 5 minutes before you fall asleep.

The instruction is to bring your awareness to your hands, and observe sensation in your hands. Try not to look for a particular sensation. If you do not feel anything, just notice that you do not feel anything, and hold your attention on your hands. If you do feel something, just observe whatever you feel without trying to analyze or pass judgement. Read more…

This week we will practice observing sensations on the top of our head.

Remember, do not look for any particular type of sensation; merely place your attention there and watch; whatever arises, just watch without judgement; at the same time, keep some attention on your breath.

Suggested practices :

Beginners: 5 minutes in the morning and evening, adding one minute each day

If you have a formal practice, try doing this for 20 minutes, both in the morning and evening, adding on a minute each day.