gurdjieff meditation, four of five lines

like this
get up in morning
sit at edge of bed
sense right toes, right foot, right heel, etc up to right hip
keep whole right leg in sensing awareness
add on right arm, like this:
start with fingertips, and up to shoulder, each part of arm (and leg earlier, bones, muscles, blood, whole thing)
keep both in awareness
add
on left arm, shoulder to fingertips
now we are three
add on
left leg, hip to toes
sense all four limbs, as long as want
add on outer world
first:
sounds coming in ears,
plus four limbs in awareness
second:
light coming in eyes
(good idea to open eyes to do this)

get up
go about day keeping four limbs
sound
light coming in eyes
in "continuous" awareness

very sparky
and amazing
and hard
and good for doing with anything