My intent while sitting is whole body awareness. Start with body scan of my whole head. Then upper torso and arms, then lower torso and legs. I sense each region as a whole.

Then I bring my awareness to my whole body. And when my attention falters, I bring it back. And bring it back. And bring it back.

I develop my anterior cingulate cortex by doing this, according to Buddha’s Brain.

May my awareness of my whole body be steady.

What’s interesting to note is how wholeness shows up elsewhere in my life.

• In something as simple as typing a 7-digit number as a whole, all at once, instead of typing the first four digits, and then the last three digits.
• In something as profound as walking into a room and consciously experiencing it as a full, whole impression.

The first months of meditation were like opening a door to a new space, entering and wandering around, exploring.

Now it’s a little more like holding my attention on one painting.

Grok. I like that word. Take in the whole and be transformed.

From Stranger in a Strange Land, Robert Heinlein, 1961:

Grok means to understand so thoroughly that the observer becomes a part of the observed—to merge, blend, intermarry, lose identity in group experience.