Lying on the sofa

The practice lasts 9 hours.

Every hour the task for those lying down changes. At the end of each hour there is feedback on the task of the current hour.

You can participate in the practice during any convenient time.

If you decide to participate in the practice for a long time, then at some point you can take a break for lunch.

Preparation for the practice

1. Allocate time, place (room, sofa / bed) for practice

2. Prepare a laptop from which you will open the link to the general zoom and from which you can be seen lying on the couch

3. Prepare a charged phone nearby

Instructions for lying

1. First hour. We lie down, chat, get to know each other, share our perception of rest, lying down, doing nothing, bodily awareness, sensations.

2. Second hour. We lie silently, observe bodily impulses, sensations, and realize them. For example, we feel that we want to turn on the other side - we turn, we want to fidget - we fidget, we want to stretch - we stretch.

3. Third hour. We lie down in an initially comfortable position. We lie down and observe sensations and impulses, but we do not realize them, but only observe. Like in contemplative meditation.

4. Fourth hour. We lie down and periodically do active exercises together, getting up from the sofa.

5. Fifth hour. We lie, surfing through our phones. As each of us does it in ordinary life.

6. Sixth - ninth hours. Together we put the focus of attention from the experience and interest gained so far.