This is the 50/50 practice extended into everyday life. 

Begin by sitting comfortably and letting your body guide you into a posture that embodies a sense of being awake, grounded, and open. Find an anchor in the body that you can connect with that feels vivid and available to you in this moment. It could be your feet or your hands or your breathing. Once you've settled on something, bring your awareness as fully as you can to this anchor in this moment and this unfolding moment to moment awareness.

We're going to play around now with moving awareness so that part of it is remaining in this anchor and part of it is being focused on other areas of your experience. I'm going to start by opening awareness out, so that some percentage of your awareness stays on the anchor. The remainder opens up to whatever's around, whatever comes into awareness, be that thoughts and images, the sounds of my voice, other sounds, bodily sensations. And see if in a playful way, in a curious way, you can hold some of your awareness in the anchor and place the rest of awareness in whatever else is coming up and moving through awareness. Again like bubbles in a pot of water coming to the boil, emerging, rising to the top, and then dissipating from the pot.

Moving your attention. So part of it is in the anchor and part of it is in whatever else is coming up in the landscape of your mind. And just maybe there's a sense of moving between the 2 rather than dividing attention. A bit more awareness is in the anchor at this moment. And then in the other experiences in the next.

And you're sort of playing with this idea of moving between the anchor and open awareness. Holding both in awareness, giving more attention to one and then the other, beginning to introduce this idea of choice, agency. It may be that in the body and the mind there are some difficulties around it, maybe that there's some discomfort in the body or the mind has got some agitation or impatience or some frustration. Again with part of the awareness retained in the anchor see if you can open to and soften to any difficulties that are around with a sense of breathing in, softening and opening, and breathing out, letting go. And the anchor provides a grounding, a steadiness, a safety.

And opening awareness out again. So part of the awareness is in the anchor and just allowing whatever comes up to come into awareness, opening and softening to what's there and inevitably seeing it passing away. So in our lives, it's relatively easy to stay balanced if we're on our own and we have control over our environment. The hard work is when we're with other people especially if there's conflict, competition, differences in expectations or situations that push us to react in extreme ways. The 5050 practice is about splitting your awareness between what's happening in the situation and what's happening for you.

It gives you a readout of how you are in the situation. But then by anchoring part of your awareness in your body, it also serves to keep you steady providing the space to respond wisely. See if throughout the day and the days ahead this is a practice that you can begin to introduce into your life perhaps, beginning with everyday easier moments. And as you build confidence and a sense of this being something that feels readily available to you, building it into some of the more tricky and difficult moments of it and see what you learn.