4 practices

A nondual mindfulness practice on the natural pulsation (spanda) of the senses: noticing how the world you perceive dissolves back into awareness when you close your eyes, and emerges from awareness again when you open them.

A more forceful version of shakti-sankoca for moments of strong emotion: rather than gently noticing outflowing energy, pull all of it inward toward the central channel and feel it fully until it settles.

A subtle practice that can be woven into ordinary activity: periodically noticing the quality of the energy flowing out through your senses as you do something else, without judging or trying to change it.

A direct-inquiry micro-practice: repeatedly asking what a moment is like before a thought or label arrives, to touch nondual awareness directly rather than through concepts.