This is the 50/50 practice. 

You've learned to bring awareness to physical sensations in your body and to everyday moments. People like this 5050 practice because it's a way of keeping your body and mind as an anchor, teacher, and guide throughout your day, whatever you're doing. It helps you to pay attention to whatever you're doing, 50% of your awareness, while also keeping some of your awareness in your body, the other 50%. So start by sitting comfortably and allowing your eyes to close or softening your gaze.

Find an anchor you can connect with easily. Maybe your breathing, your feet, your hands, or the places in your body that are in contact with the ground. Any part of the body that feels steady, not agitated or charged. Keeping the eyes closed or the gaze lowered for now, and noticing what it's like to be listening to me while in contact with your anchor. Hearing my voice at the same time as maintaining a connection with physical sensations, how is it to stay steady and gathered and anchored in your body?

And also with part of your awareness, listening to and hearing what I'm saying. Now slowly opening the eyes and looking around as you listen. Keeping a connection with your anchor as you do this. This might be harder because there's more going on. Seeing and listening.

Whenever you notice that you've lost touch with your anchor, feeling free to close the eyes and gently reconnect with the anchor. And then opening the eyes again, looking and hearing, while also grounding in the body, seeing if it's possible to share the attention between the anchor and listening to my voice, rather than switching back and forth between them. The 5050 practice is something that you can use in many moments in your life. For example, when you're talking to someone, give 50 percent of your attention to anywhere in your body that feels available to anchor your attention. And then the rest of your awareness to the person you're with, both what they're saying and their non verbal communication.

See if you can keep track of these two parts of your awareness, what's happening with the other person and what's happening in your body. We sometimes call this practice 5050 awareness because part of our attention is with the body and part is with what's happening, perhaps what we're doing or with someone with whom we're interacting. A good place to start is when we're speaking and listening to others. Whatever you're doing, your body's always here, ready to come home to. Your body is an anchor, but also a teacher and a guide.