Before you read — try this (90 seconds)

1. Settle. Three slow nasal inhales. Long mouth exhales. Let the exhale be longer than the inhale.

2. Sound. On the next breath out, let a vowel follow. Steady. Not strong. Let it land wherever it lands in your body — chest, throat, face, skull. Wherever you feel it, that's the right place.

3. Ask. Silently, or out loud: What do I already know?

4. Listen. Not for an answer. For a quality of feeling. Expansion or contraction. Steadiness or urgency. Recognition or generation.

5. Trust. Whatever you notice — including the noticing that nothing is clear yet — is information.