- Set your timer for 8 min.
- Get comfortable in the [straightbacked] chair [with your feet on the floor and eyes closed]
- Take a deep breath that ” sweeps up your current worries, hopes and dream. exhale, repeat.
- Start timer
- Note thoughts as talk (inner dialogue or otherwise), a body sensation, or an image. Try to label them as they arise and pass. When they arise simultaneously note it as best you can. Don’t get frustrated or try to keep up if you get behind, just take a deep breath and wait for the next one.
- Do until timer sounds
This exercise involved allowance, awareness and concentration. A very complex exercise that couldn’t have been attempted without the prior work!
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