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The core practice: being with, opening and allowing, and relaxing the body around what is here. Chapter 3.
Twenty-five minutes or more. Posture, the clearing breaths, and the presence anchor are as in chapter 2.
- Settle, find your presence anchor, and open to the whole body. Set the intention: to come to know clinging and its release in your own experience.
- Tune into the felt sense of the whole-body space. Where is there contraction, tightness, solidity? Where is there openness, ease, relief?
- As sensations, feelings, and thoughts arise, watch how the mind and body move towards or away from them – holding on to the pleasant, trying to fix or remove the unpleasant. Feel how that movement shows up in the body.
- Ask: can I be with this, exactly as it is? If the answer is no, that is fine. Go back to the body or the presence anchor for more grounding, and ask again when there is more ground.
- Release in whichever way is available: relax the body, open and allow, see the pull and do not follow it, or relax around what will not let go.
- Notice the effect in the body.
- Before finishing, notice what has shifted. As you come out of formal practice, notice that there is still a way of looking, still a way you are relating to experience. See if you can feel it.
From the audio companion to Lenses of Insight: A field guide to insight practice, by Kynan Tan. Recorded at a Day of Practice at the Buddhist Library in Sydney on 26 July 2026, and at an online workshop on 6 September 2026.
The field guide has every practice written out, and the understanding that goes with it. Get it free: Lenses of Insight field guide.