After focusing internally, focus visual attention on an area of the body for three breaths, splitting attention about 90% internally and 10% externally.

“Then you would open your eyes and you would focus your visual attention on some area on the surface of your body. So for me, the way that I typically do this, will be to focus on, say the palm of my hand. So I'll focus my visual attention on the palm of my hand. And I then do three breaths again, focusing on my internal state, but now I'm splitting out a little bit of my attention from interoception to exteroception. I'm focusing on something outside me, the ratio or the split of attention is about 90, 10, about 90% of my attention is focused internally, but I'm also focusing some of my attention externally.”