1.       Give yourself time to attend to your immediate bodily sense of any discomfort, tension or emotional feeling – however intense or delicate and subtle – that you are aware of. Be more aware of where and how you feel it in your body.

2.      Staying aware of any such localised sensation or feeling of dis-ease, remind yourself that it is itself an awareness of some aspect of your life-world and relationships that is a source of unease or ‘dis-ease’.

3.      Wait until a spontaneous awareness arises of what specific aspect of your life-world it is that the sensation or feeling of dis-ease embodies.

4.      Grant awareness to one localised sensation or feeling of dis-ease or discomfort after another, staying with it long enough until it too recalls you to some specific aspect of your life world, present, past or future.

5.      Take time to follow this process through – making sure you attend to every region of your body in the process – until your overall sense of dis-ease lifts and your overall sense of your self and body alters – feeling lightened and pervaded by the very awareness you are granting it.

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