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- Begin with a presence anchor, or steadying in the whole body.
- Notice what is here: sensations, feelings in the body, emotions, thoughts, qualities of mind like peacefulness, boredom, or restlessness.
- Let it be. It isn’t a problem to solve. You don’t have to change it or control it.
- Ask yourself: can I be with this? Can I be with this, exactly as it is, with no need to change it?
- If the answer is no, direct your attention somewhere else – back to your presence anchor, or another part of the body – to rest and stabilise. No problem.
- If the answer is yes, let the question open you a little further into contact with the experience.
- Equanimity can also be translated as inclusivity. Can this experience take its place here, among the sounds of the birds and the feeling of the whole body?
- Drop in the words open, soften, allow.
- If there’s resistance, reactivity, or an urge to move, soften around that too, and let the resistance be there.
- When thinking takes over, come back to the body and allow the feeling underneath the thought, without feeding the thinking.
- Being with something is not being it. There’s a little space there, a little unhooking. The feeling might not change straight away, but your relationship to it does.
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.