TheobjectistotrainthemindtobeonepointedandrelaxedandtoSLOWITDOWNsoastobeable
to concentrate on one thing at a time.
Themainactivityonwhichonewillconcentrateismovement,butitMUSTbeslow...soslowasto
be almost still.
Whilemovingaparticularlimborbodypart,concentrateoneverymovement.Everytimeyoumove
a limb (i.e. arm, leg, etc.), THINK:
“Now I am moving my arm .”
( you may move any body part, i.e. leg, arm, etc.)
Witnesseverymovementandfeeleverytimeyoutakeastep.Everytimealimbmovesconcentrate
on it. If something in the room catches your attention, look at it and think:
“Now I am looking at that.”
Youmaywalkinacircle,acrosstheroom,backandforthorstandinonespotandmovealimbup
and down. Use any movement you choose as long as it is quiet and “SLOW.”
Practicethisexerciseforfiveminutesatatimegraduallybuildinguptoaslongatimeasiscomfort-
able.Youmayneedtopracticethisstageforseveraldaysorweeksuntilyoubecomeawareofevery
movement with increasing serenity of mind. Practice daily, even if it’s just five minutes a day.
Slowness-Stage Two
AftersometimeofpracticingStageOne,youwillfeelanewconsciousnessaboveyourregular
“automatic”“everyday”consciousness.Youwillbegintofeelyouarelivingmoreinthemoment,
beingmoreconsciousofwhatisgoingoneverysecond.Thisprocessissometimesreferredtoas
“Mindfulness”or“TheWitness.”ThisistheAmunconsciousnessthatistheunderlyingessenceof
your soul. You will become more aware of your every action.
Witness:Youwillgraduallyfeelyouareaspectator,watchingyourselfperformasifinagrandtheat-
rical show or movie.
Now carry on the slow movements as in Stage One and adjust the mental attitude as follows:
TheobjectinStageOnewastohelpyourBa(soul-spirit)catchupwiththemindandtoslowthe
mind down. Now we will attempt to get ahead of the mind by controlling and directing the action.
Instead of noticing you are moving, now you will direct the movements by:
1- Starting from motionless state.
2- Decide what movement, direction and limb to move.
3-ThenBEFOREyouallowanymovement,saymentally:“NowI’mgoingtomovemyarmup,”
“Now I’m going to touch the light switch,” “Now I’m going to lift my right leg to step forward,” etc.
Slowness- Stage Three
Here,theemphasiswillbeonmotionasbeforebutunlikethepreviousstages,themotionwillbe
“mental.”
Sitinachairoronthefloorinanycomfortableposeorlayflatonyourback.Regardlessoftheposi-
tionyouchoose,themostimportantthingiskeepingthebackstraightsothatallenergycenterscan
flow freely.
Remaincompletelymotionlessduringthisexercise.Nowvisualizeyourselfgettingup,walkingand
movingasbefore,veryslowlyanddeliberately.Seethemovementinyourmindbeforeitoccursand
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