# 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 without focusing on it.

## 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. Ask: "what's the next new sound going to be?"

It may help to listen-out for children and dogs. Hearing them is irrelevant, listening-out for them is the vital part.

## Going Panoramic

At first, do the listening and seeing separately. Then start with seeing and once that's going, combine the listening.

Do these two exercises for one minute every day as well as you can. Repeat at least once a day every day.

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.

Animlas use short periods of intense practice. They're the experts. Our Animal Gurus. Follow their example.

Please try it out a few times before checking out the Warm-up Exercises.

Back to Chapter One : The Animal Teachings
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