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Sounds, breath, body sensations, the edges of solidity, the felt sense, thoughts, and the Diamond Sutra as contemplation. Chapter 4.
Twenty-five to thirty minutes. 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 see through the lens of impermanence, and to explore what freedom is available in that.
- Begin with sound. Notice sounds come and go, and that even steady sounds fluctuate. Tune in to the beginnings and endings.
- Move to the breath: the cycle changing, and the change inside a single inhale – it begins, it changes, it ends.
- Then other sensations, including discomfort, and those that feel solid, like the contact where you are sitting. Tune in to the edges. Look for a clean boundary and see whether you can find one.
- Then thoughts. Notice a thought begin and end, and the flowing quality of thinking as a whole, like a stream.
- Keep widening, to any part of experience. If difficulty arises – sleepiness, resistance, restlessness – look directly at it and notice that it changes too.
- Before finishing, notice what you feel in the body as you hold this way of looking. As you come out, notice that you can still tune in to change with your eyes open and the body moving.
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.