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This procedure should be done first, before the other exercises.
The sequence is important.
- Take
several deep breaths, then silently but emphatically say to
yourself, Slow down, slow down, be still! Wait silently for
several moments to allow the mind to become quiet.
- Project
your attention to a spot about two feet in front of your face.
Without looking down, notice that you can see several parts
of your body, such as arms and legs.
- Notice
that your peripheral vision has broadened to include the other
objects in the room. Open your peripheral vision still more
widely and notice the adjacent walls. This is called "Open
Attention."
- Without
turning your head, and with gentle Open Attention, slowly study
the objects in the room. Include the object you call your body,
which has now fallen into your field of vision.
- Sit
for five minutes with this effortless Open Attention, keeping
your peripheral vision as wide open as possible. Pay particular
attention to how silent space is!
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