Center in the Big Toe

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  1. Find a quiet place where you can sit or stand without disturbance or physical danger.
  2. Lower your eyelids or close your eyes completely. Take three deep breaths and relax the body as you exhale, then begin breathing naturally.
  3. Let your awareness sink gradually down to either your right or left big toe. If any sensations such as warmth, numbness or vibration arise, simply notice them without holding on to them.
  4. Maintain your awareness of this point. Do not react to sound or other thoughts. With evenness of mind, continue to keep your attention focused at your toe.
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