The soles of the feet are incredibly sensitive, like receptors. Notice when the foot comes to the ground, the sole wakes up: this is firm, this is reliable, space around me. Walking like this is agreeable. (file edit 2023)

Reality is the witnessing and getting perspective on the changeability and relativity of existence. Begin to recognize kamma (causes and effects) and where it goes, and the “me” package.

Puja gives the occasion for meaningful ritual. We can lift up and direct recollections to brighten and soothe the dull, agitated heart. That good heart becomes your refuge and guide.

Formal meditation is helpful, but we need to cultivate careful attention throughout the day. Use mind skilfully to bond attention in the body. Notice the body’s own intelligence. Attention becomes less like a scientist, more like a healer – the good friend.

The body can self-reference. It knows when it’s in balance, what upright is, and can relax what’s not needed. When the physical form becomes comfortable, bring attention to the bodily mood. Mind can pick up tones of firm, open, confident from the body.

Energy is affected by intention. If we approach meditation with an intense need to calm and find a focus, we probably won’t be able to. This very aim affects our breathing and sense of ease. Make the aim about purification, letting things be how they are without getting intense about it.

Agitation is a result of favoring and opposing experience. Meditation is about bringing body, heart and mind together to meet experience without favoring or opposing. Hindrances can be cleared from this unified place.

Bhāvanā is a cultivation of heart and mind, right motivation and right view. It’s understanding the process of dhammas, not getting involved in content, knowing what’s taking me into my habits. This brings a sense of strength, groundedness and self-respect.

The beauty of chanting is you feel it in your heart and body, giving words another dimension. It’s not just the abstract chattering of an isolated head that doesn’t feel what it’s talking about.

Respect means allowing things to be as they are. We developing respect towards others in community and towards ourselves, our body. Practice by tuning into the subjective sense. This heart intention is naturally holistic, inclusive.