Dissolving Tension

The four-step protocol: find it, surround it, permeate it, merge with it.

Guided open-attention meditation · about 6 minutes · eyes closed

The player includes recorded narration and adjustable room tone. Start when you are ready. You can pause or end at any point.

About the practice

The questions invite an experience of space and attention. There is no correct sensation to produce and no score. This player does not measure brainwaves or confirm alpha synchrony.

Transcript

Spoken cues from the session script. The recording leaves space between these lines; pauses are part of the practice.

Settle in and close your eyes. This session works with whatever your body is carrying today.

First, open the field. Can you imagine the space inside your head, your chest, your hands?

Let your whole body become one open volume, breathing.

Now, from inside this openness, let any tension or discomfort announce itself. Choose one — the loudest, or the most familiar.

Find its edges. Where does it begin and end? What shape is it? Be curious, not concerned.

Now surround it. Can you imagine the space in front of it, and behind it?

The space on either side of it. Above it, and below it.

Let it float — a shape suspended in a much larger openness.

Now the unusual step. Can you imagine space inside the sensation itself — as if it were porous, made of mist?

You are not pushing it away. You are letting it stop being solid.

If it moves, or softens, or spreads thin, let it. If it does not, that is fine too. Keep it company in its space.

Now let the distance between you and it close. Attend from inside it, gently, as if resting there.

Sensation, space, and attention — one field, nothing opposing anything.

Before we end, sweep your whole body once more with space, head to feet.

Notice what changed, and what did not. Both are information. When the bell sounds, return slowly.

Choose another meditation or read about the method and attribution.