Doorway One Breath
Take a deep breath, close your eyes. Focus on the inhale and exhale of your breath while pointing your attention to your nostrils. Now, just notice the feeling and sensation that arises. Don’t judge, just notice. One breath in, one breath out. Continue this way for 1 minute. If your thoughts wander, just allow the thought to fade away and come back to the breath.
Doorway Two Body
Again, with eyes closed, take a breath and point your attention to your body. Scan your body mentally and check in, how does it feel? Now point your attention to your hands and your fingers. Continuing with eyes closed, hold your hands away from your body without touching anything. Point your attention there and just notice without labeling. If you eyes are closed, how do you know you have hands?
Doorway Three Nature
Go outside, or if you are unable to do so, then simply get a plant or a flower. Begin by focusing your awareness on an object from nature. Avoid naming and judging. The flower is red, etc. Instead, notice it’s essence. See if you can feel the natural state of your object. You see, nature never thinks about the past or plans for the future. Stay with it and notice the leaves, the blades of grass, the flowers, the trees, the birds.
Doorway Four Auditory
Find a comfortable place to sit, preferably outside but anywhere will do. Close your eyes. Take a deep breath. Just focus on the sounds around you. Notice. Not labeling or thinking. If your mind begins to wander away, gently let go of that and come back to the sounds around you. Do this for one minute and notice how you feel afterward.