In the first week of the course, we introduce our students to a simple practice we call 'The Awareness Exercise'. This is a simple exercise of just sitting still, being relaxed, gently focusing the mind on each of the five senses and simply being present in the moment NOW.
Usually the effect is of finding inner stillness, peace and happiness. We encourage our students to practise this exercise regularly during the week between classes.
Listen to the Awareness Exercise.
First, find a balanced position of the body . . .
Let the mind be free of any concern or pre-occupation . . .
Let the body be still . . .
Be aware of where you are now . . .
Feel the touch of your feet on the ground . . .
The weight of the body on the chair . . .
Feel the touch of the clothes on the skin . . .
Feel the air on the face . . .
If they are open, let the eyes receive colour and form without any comment . . .
Be aware of the sense of smell . . .
And the sense of taste . . .
Be fully here . . .
Now be aware of hearing . . .
Let sounds come and go without any comment . . .
Let the hearing extend right out to the furthest and gentlest sounds, embracing them all . . .
Simply rest in this awareness for a few moments.
Note: This simple practice has been a constant feature of our courses ever since the 1960s. During that time, thousands of students have come to know and to value it as they integrate it into their busy lives. The Exercise is one of the great contributions our School has made to the growing awareness and appreciation of mindfulness and meditation in the West.