FIRST EXERCISES

Seeing, Listening, Smelling and Tasting

Going Broadband

 – extract from The Appendix on Panoramic Exercises

All the exercises are good to do for half a minute a day. The smelling exercise needs a minute. So it should take about two minutes all together.

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
Find a blank wall, or a monotonous area of sky, or a boring focal point, and look at it – but concentrate on all the interesting things happening all around it. It is especially stimulating to pay attention all around the periphery.

Listening

 – extract from The Simple Sense of Now
Because sounds are often quiet or quick, and especially nowadays with the constant noise of machines, it is necessary to listen out, to listen actively.

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
Notice the contrast in smell, between your 'in-smell' and your 'out-taste'.

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

Back to Part One : Panoramic Sensing