THE AWARENESS EXERCISE
This is an ancient exercise which helps develop awareness. It’s easy to do, takes very little time and if you practise it at least twice a day (and more often when you remember it) you may find that your life changes considerably – for the better.
Sit up straight in a comfortable, upright chair, with your feet firmly on the floor, your hands resting lightly on your lap and close your eyes… Be aware of your body being supported by the chair and notice your feet on the floor. Notice your hands resting lightly on your lap and feel the clothes on your skin. Feel the air on your face and hands…Become aware of any tensions in your body, where they are and, without trying to change them, just observe them.
Notice your emotional state – how you feel. Are you feeling happy, sad or angry and frustrated? Just notice, without trying to work it out, without analysing or judging. Notice your thoughts. It’s all right to have thoughts, just notice them, without trying to change them. Observe.
Keep breathing in an out and, as you do so, become aware of your heartbeat. Hear the sounds in the room. Listen to my voice. Really listen intently to everything around you. Is there a clock ticking? Are you aware of other noises in the room or place where you live.
Now extend your listening to include the sounds in the street outside…the noise of cars and other traffic, or maybe birds singing. Perhaps there are children playing in the street and you can hear the sound of people walking. Let your attention run right out to include the farthest away sounds.
Now, observe the stillness behind all of these sounds. Be aware of the peacefulness that exists in the background.
Be aware of your body. Notice how you’re physically supported on the chair. Feel the space that you’re taking up. Become aware o the room around you. Then slowly and gently, open your eyes and look around you. What do you see?
It’s quite useful to write down in a notebook what you observe when you first open your eyes – without judging or analysing, simply what you notice. Then write down what you observed while your eyes were closed.