Ricard: Meditation: Observation Without Grasping

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Flurry of Activity
Photograph by Stian Servoss, National Geographic Your Shot
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Observe what arises in your experience without imposing anything on it, without letting yourself be either drawn to it or put off by it.
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See whatever is in front of you, a flower or any other object; listen attentively to the sounds nearby or far away; smell the fragrances and odors; feel the texture of what you are touching. .
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Register your various sensations, clearly perceiving their characteristics.
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Be entirely present to what you are doing, whether walking, sitting, writing, doing the dishes.
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