Seeing, Listening, Smelling and Tasting
Going Broadband– extract from The Appendix on Panoramic Exercises
Short periods reduce the concentrated work-load, make it easy, make it fun. Firstly, if it's interesting or enjoyable you'll want to repeat it. Also, short regular periods of stimulation will act as a catalyst: they are the best way to tell your subconscious "it's time to remember".
Generally speaking – go outside – where things are moving and changing radomly, surprisingly ... amazingly ... then:
Seeing– extract from Welcome to the Panorama
Listening– extract from The Simple Sense of Now
Listen out for changes. Listen out for sudden sounds, nearby and in the distance. It depends on where you are and what sort of background noises there are, but i often find it useful to listen out for children and dogs. At night for hedgehogs and owls. You might not hear them, that's irrelevant, listening out for them is the vital part.
If you do these first two exercises as well as you can, for one minute a day, for a week, i guarantee you'll have some unusual experience of wholeness, and/or stopping the thoughts for a split second.
Smelling and Tasting– extract from Mindfulness of Breathing and Smelling
If you only concentrate on the in-smell you will get dizzy, noticing the contrasting out breath, regulates the speed of breathing.
Open your mouth very slightly, with the lips just touching as you breathe out, and you will taste your out-breath. Then leave the lips very slightly open, and 'smell-in' through your nose. As you smell-in, something will close off like a valve at the back of your mouth.
'Smell-in' through your nose and 'Taste-out' through your mouth
Let the residue of the in-smell and the out-taste build up - in the nostrils, nasal canals, head, etc., and the mouth, throat, etc., - over a period of ten breaths, - and start to savour those taste and smell residues.
Please continue with The Benefits