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  1. Do basic grounding and relaxation technique.  Receive from ground.Be aware of belly center (sensation and red sphere of energy).
  2. Be aware of heart center deep inside center of the chest (sensation and green sphere), belly center connecting to heart center and supporting it.
  3. Be aware of the center of the head (sensation and a deep blue sphere of energy or calm blue lake), head connecting to heart and belly center.
  4. Top of the head open, receiving from above.

Attention can shift from one area to the other.  Most important is to breathe slowly, to maintain support from the ground.  Open support from above and maintain awareness of the core of back.  Attend compassionately to whatever emerges.  If you find yourself getting lost in any of the contents of awareness, remember to simply shift to your container/witness awareness by using the guidelines.