1 Minute of Watching 

Grab your phone and set your timer for 1 minute.

Close your eyes. Breathe slowly and deeply.

Bring your attention to the place behind your forehead.  Imagine it is a movie screen.  The screen is dark.  Keep your attention there and watch.

Notice any darkness or lights or patterns that appear. Notice any images that flash. Simply watching and noticing.

When the timer goes off, stop.

Maybe you’d like to try for 2 minutes later in the day?


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