The practices

29 short contemplative practices, grouped into three sequences. Each one is a single question or experiment you run on your own experience: what a thought is, where the observer is located, whether the visual field has a center.

Nothing here asks you to believe anything. The practices are written out in full so you can do them without the app, though the guided version paces them one at a time and keeps your notes.

Inquiry

Examine the relationship between content and awareness. Practices that look at the relationship between what appears in experience and the awareness in which it appears.

Watching ThoughtNotice the difference between being inside a thought and observing it.Ownership IllusionExamine the assumption that thoughts belong to you.Where Is The Observer?Attempt to locate the one who is observing.The No-Center FieldNotice the visual field as a whole.Attention ItselfInvestigate attention directly.Emotion Without StoryNotice the physical sensation of emotion, separated from its narrative.Time As AppearanceExamine what is actually here.Who Is Seeking?Turn the search back on the searcher.

Perception

Examine assumptions about perception and identity. Practices that test everyday assumptions about seeing, hearing, the body, memory, and the sense of being someone.

Visual Field ExperimentExamine seeing itself.Sound Without ListenerListen without constructing a listener.Body As Sensation FieldExamine what the body actually is.Memory As Present ThoughtExamine where memory actually exists.Language DissolvingExamine the relationship between description and experience.Agency SimulationExamine the mechanics of choice.Reactivity LoopNotice how reactivity forms.Identity ConstructionExamine how a self is assembled.Mortality ContemplationConsider finitude directly.This Is a ScreenNarrative vs SensationNotice the difference between story and direct experience.Waking From DreamInvestigate the dissolution of a world.Silence InterruptionInvestigate the space between sounds.Looking BackSit with what has emerged.

Ordinary

Examine dissociation and spiritual identity. Practices for ordinary life, including the failure modes that contemplative work can produce: dissociation, and spiritual superiority.

Functioning Without a CenterExamine how ordinary activity continues without a fixed self.Emotional GroundingEnsure that open inquiry does not create disconnection.Kind AttentionExamine the quality of warmth directly.Relationships Without SuperiorityExamine inquiry in the context of ordinary relationships.Comparison as SensationExamine comparison before the narrative forms.Curiosity Over CertaintyMaintain inquiry as a way of being, not a conclusion.Ordinary Life As PracticeReturn to ordinary activity as the field of inquiry.
A note on difficulty. Some of these practices loosen the sense of being a fixed self, which can feel destabilizing. That is a reason to go slowly, not a sign of progress. Stop and orient to your surroundings if it happens. This is not therapy and not a treatment for anything.
Start with the first practice