Balanced Sensitivity: Structure for Each Session

Initial Procedures for Each Training Session

Turn the attention from previous activities

Breathe normally through the nose, not too quickly, not too slowly, not too deeply, not too shallowly, and without holding the breath
Count as one round the cycle of exhalation, a quiet period of rest, and inhalation
Count eleven rounds of breath twice.

Reaffirm your motivation

Wish to achieve balanced sensitivity to be able to use your potentials for the benefit of everyone, including yourself
Feel your energy raised and directed toward this aim.

Consciously decide to concentrate

If your attention wanders, you will bring it back
If you become dull or sleepy, you will wake yourself up
Imagine adjusting the fine focus dial on the lens of your mind so that your mental state is sharp and crisp
Adjust your posture by sitting up with your back straight.

Modulate your energy level

To raise your energy if you are feeling sleepy, focus between your eyebrows with eyes looking upward and head remaining level
To settle and ground your energy if you are feeling nervous or tense, focus on your navel with eyes looking downward, head remaining level, and gently holding your breath.

Looking downward or closing your eyes, settle your mind by focusing on the sensation of the breath passing in and out your nostrils
Generate or access a certain attitude or feeling toward someone
Direct it at the person and regard him or her in that way
Looking downward or closing your eyes once more, let the experience settle by focusing on the feeling gained from the exercise.
Regain your composure by focusing again on the sensation of the breath passing in and out your nostrils.

Wish that the positive energy of any insight or experience you have gained adds to your network of positive experience.
Wish that this network expands and deepens so that you reach balanced sensitivity and thus are of more benefit to yourself and to others
Wish that everyone may gain balanced sensitivity.