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- Open to the whole body. You can do this all at once, just through intention, or part by part:
- the legs, from the hips down to the toes, heavy and relaxed
- the torso – belly, chest, sides, and back – with the belly soft
- the shoulders and arms, down to the fingertips
- the neck and throat, then the head and face
- then the whole body as one space, like a bubble a little bigger than the body.
- Allow there to be energised calm – both relaxation and brightness.
- Tune in to the felt sense: the overall texture, tonality, or energy of the body. It might be clear and distinct, or vague, murky, and more than words. Either is fine.
- The meditation object is simply this: something you are feeling in the body, now.
- When you notice you’ve drifted to a thought or a sound, be glad for that moment of noticing. Then gently come back by opening to the whole body again.
- Whenever awareness closes in or contracts, open it up again.
- Bring curiosity. Take a real interest in what this moment is actually like – what is unpleasant, and also what is neutral and pleasant, even lightness or spaciousness.
- If you already practise with the breath or another object, that’s fine. Keep a background awareness of the whole body, and each time you come back, do a quick check-in with the body before returning to the breath.
Adjustments for sleepiness
- For sleepiness, open the eyes or stand up. If you meditate lying down, have your knees raised and resting together, and one forearm raised so you’ll notice if you drift off.
From Nothing Is Missing, a three-night silent meditation retreat with Kynan Tan at Vejjasala, 10 to 13 September 2026. This feed is for participants only – please don’t share it.
The practice instructions, chants, and texts are in the retreat resources.