Exercise of the day

-First Exercise - Involving sight

-Second Exercise - Involving Hearing

-Third Exercise - Involving The Sense of Touch

-Fourth Exercise - Involving Taste

-Fifth Exercise - Involving The Sense of Smell

The following  exercises suggested to you are aimed at people who wish to start the initial training.

Before doing the exercises, we propose, what we call in French an  '”installation” ( or settling : to sit comfortably and have an open mind ).

While, standing up, sitting or lying down, feel your body in touch with the ground, seat, or couch.

Become aware of the space that you occupy, where you  are standing up, sitting or lying down, and of your breathing.

Feel consciously that you are supported by your seat or couch so that you can safely release your tensions.

Next locate yourself in the place where you are, and become conscious of your environment.

Feel that you are occupying your own space, all of your space, only your space. Become aware of yourself, and feel that you are present in the world, and you that can affirm : “I exist because I have a body”.

 In the following list of exercises choose one to start with and once you have noted beneficial effects you can try another one.

Did the exercise create a state of calm in you? If not, do it again, following the instructions as closely as possible.

First Exercise - Involving sight

Choose an object around you and let it's colour, it's form, reach your eyes without judgment, through real receptivity you will be able to express yourself about shape and colour without naming the object itself. For example : you  will name the blue colour of the book or the yellow colour of the wallpaper but not as a book or as wallpaper, then your answer comes from your sensation and not from your knowledge.

Second Exercise - Involving Hearing

Receive, from where you are, the nearby noises as well as the faraway noises. Without straining.

receive the noises in turn, separately. Receive somebody's voice and also the sound of your own voice, without judgement. Discover the vibration of the sounds, of silence.

Third Exercise - Involving The Sense of Touch

Take the book that is on the table feel it's shape, it's weight, it's texture. Feel the touch of your skin, your hair, your clothes. Use opportunities in everyday life to feel consciously the sensation of a plate, running water on your skin , towel, vegetables you are peeling, as well as the bag you are carrying, or the door that you are opening or closing,without analysing.

While walking in the street, or going for a walk, receive the sensation of a leaf , a tree trunk or a hedge.

Fourth Exercise - Involving Taste

Hold the flavor of a glass of water, herbs, savory or sweet in your mouth, discover the taste and the texture of liquids and solids.

Use the opportunities during your daily meals to receive one mouthful consciously and discover again the taste of your  usual foods. Don't let thoughts come to your mind, stop them by returning to the sensations you are experiencing during the exercises

Fifth Exercise - Involving The Sense of Smell

Let yourself be taken by surprise by the surrounding smells. Be open to the familiar smells in the kitchen, bathroom, garden, of the smells of spices, flowers, rain, moss. Just let yourself be caught by surprise.

Welcome in the same way unavoidable and unpleasant smells, just as they are on order not to be affected by them.

Let the affects and association of ideas that can be triggered by the exercises simply slide away.