# CENTRAL EXERCISES

At best – go outside – where things are moving and changing randomly... surprisingly... amazingly... sit down for stability, and if you wear glasses, take them off.

## Seeing

Find a boring, neutral, and motionless area straight ahead, a blank wall or a monotonous area of sky, and look at it.

Then, don't move your head or your eyes to focus on anything, but be aware all around the periphery. Let it all become the oval shape of your field of vision, and then look at the whole picture. Watch over everything within the entire oval shape.

## Listening

First you'll hear various continuous sounds, but then listen-out for changes. Listen-out for sudden sounds, nearby and in the distance. This is pre-emptive listening, ready and waiting for the first whisper of anything new.

It may help to listen-out for children and dogs. You might not hear them, that's irrelevant, listening-out for them is the vital part.

## Going Panoramic

At first, do the listening and seeing separately. Then combine them.

Do these two exercises for just one minute as well as you can, at least once a day, and repeat frequently, whenever you want to.

It may be more practical to think in terms of five minutes a day. Do it once, have a cup of tea, and then do it again.

Short periods of intense practice are what animals do. And conveniently, the repetitive impulse of short regular stimulation periods, acts as a catalyst: it's an optimal way to tell your subconscious "it's time to remember".

Please try it out a few times then
Continue with Warm-up Exercises

Back to Chapter One : The Animal Teachings
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