EXERCISES

FEELING THE CENTERS

Start every meditation by:

Relaxation: starting from the top of your head (or wherever yo#u want), going through every muscle of your body, releasing all tension. If you cannot release tension at some point, simply observe it. Remember to relax your jaw, your pelvis, your mid brow and eye area, and your neck especially.

Begin to feel the energy of which you are made of.
Feel your body as energy.
Do not conceptualise any aspect of it
Do not think of your leg as a “leg”, feel it
Do not think of your head as a “head”, feel it
Do not think of your pelvis as a “pelvis”, feel it.
Do the same with all parts of your body.

Feel how energy has no words, it simply is.
You might feel tension, lightness, heaviness.
Go beyond it.
Feel how everything you feel has no words, it simply is.

Now come to your emotions.
Again, simply keep the presence there without naming anything
Perhaps you don’t feel anything. That is alright too.
If you have “anger” – what is it really?
If you have “happiness” – what is it really?
If you have “fear” – what is it really?

Answer with presence, answer with experience.
Always.

Now your thoughts
Observe them.
Hear this inner voice, as if you were hearing it through the phone
Listen to it as if for the first time.
How does it feel like?
Realise this is not the voice of your BEING
Your BEING doesn’t have a voice

Try now — don’t worry if it doesn’t go very easily —
to stack all of these
body | emotion | thought
on one another.
Without any attachment to it.
Trust your consciousness.
See it as a unity.

Become an observer of it.

Feel how you are not any of this movement.
Feel how you are that which stays still.
Feel that you are that which observes it.

I EXIST

Start by feeling your body, and, without naming it with words, try to feel what it is like to be you.
Take as long as you need to do this step.
Aim to use no concepts such as “nose”, “head”, “arm” etc.
Simply feel the energy for what it is.

Now relax further.

Feel, without thinking, the space around you.
Notice how you are not there, how there you do not exist.
Imagine the negative state of existence – what would it be like to not exist.

Now vigorously come back to yourself, feeling your consciousness,
and with tremendous intensity realise:

I EXIST!

Now repeat internally, as if every cell of your body was realising it too:

I EXIST!

With each repetition strive to realise, more and more profoundly,
the fact of your existence.

The fact that you could have not existed, and yet here you are,
having this experience.

Forget everything about the past.
About any sense of “me” (name, country, place, job…)
Forget about being a person

Delete every single experience of the past and be
HERE, NOW.

Stay with this feeling, the shock of existence

Hold onto it with every strand of your Being.

NON PERSON

(In this exercise we will walk around, so make sure to have a little bit of space.)

We stand up.

We make sure to completely relax before anything else.

We will focus on relaxing the pelvis, the jaws, the muscles of the face, and the muscles of the neck.
(Throughout the exercise, we will make sure to keep the muscles relaxed, as any tension creates separation.)

Having done so we will now place ourselves in the environment.

We will assume the attitude of a non-person.
That means that we will:

1st Silence our thoughts
2nd Calm our emotions and body
3rd Realize we are not any of this, and that we are in fact consciousness operating an impersonal vehicle.

We will now fill our whole body with consciousness, becoming conscious of all the limbs, of all the muscles, however, importantly, we will not name it with words, or conceptualise it.
We will simply observe it as a sack of energy.
We will now move around the room while directing all of our consciousness towards the way that our vehicle moves through the space around us. Towards all of the subtle changes in our energetic structure as it moves.

We will now extend our consciousness to the outer environment, feeling the space around us, and as we move through it, realize that it is as if we are in a sea of energy, and we are simply the energy that we are conscious of.

Move and forget about everything, just intensely focus on the sensation of your body.

Feel your heart, see how it is at the centre of this vehicle and it is directing you through this space.

Do the same with emotions.
Do the same with thoughts.

Try to feel all of them at once, and maintain this block of consciousness as you move.

WALKING I EXIST

In this exercise we will walk around, so make sure to have a little bit of space.

Do not let your mind establish any associations or commentaries of where you are, who you are, what you are doing.
Remain as present as you can be and now fully realize that the consciousness you had from the meditation is this very same consciousness that you have now.

That the body that you are operating is simply an impersonal vehicle.
You are not any of this.

Move around, staying in the here and in the now, becoming more and more cognizant that you are alive.

Repeat, while gently strolling, relaxed:

I EXIST!

BEATING HEART

This is done after relaxation of the physical, mental and emotional body.

Relaxation: starting from the top of your head (or wherever you want), going through every muscle of your body, releasing all tension. If you cannot release tension at some point, simply observe it. Remember to relax your jaw, your pelvis, your mid brow and eye area, and your neck especially.

After relaxing the physical body you will now
put your attention in the heart space.

You will not conceptualise the heart as a “heart”
but try, more and more, to observe purely the energy there.

You will focus more and more intensely on the present moment,
not allowing any thoughts to grab your attention (however, as always, if they will, simply come back.)

You will begin to feel as if time slows down,
and the unit of time in which you are present lengthens.

You will focus on the beating of the heart,
without waiting for the next beat, simply living within each “tu-dum…”

Understand that this heartbeat is life itself, emanating from the highest point of existence, from your Highest Self.

Bathe in this life.

FAMILIAR OBJECT

Sit in a relaxed posture.
Relax your body, focusing on relaxing the eyes, and the eye muscles.

Now, pick an object that you know very well.
It could be a cup, a figurine, a key, anything works, as long as you are familiar with it.
Preferably something that you have had for a long time.

Place it before your eyes, on a table or in your hands and begin:
The goal here is to see this object for the first time.

To withdraw any conceptual ideas about the object,
To completely forget it’s function, its form, its use, its history.

At some point you may feel a “shock” where it is as if the knowledge of this object is “peeled back” and you see it just like you did for the first time.

You can go beyond this.

The goal here is to begin to look at life, at oneself, at relationships, at behaviour, in this very way. With this novelty.

CONCEPT FREE TASKS

Relax, as in the exercises above.

Sit calmly, brining yourself more and more to the present moment.
After you open our eyes, begin to do an action that you have decided to perform.

This could be: drinking water, eating something, brushing your hair, brushing your teeth, washing dishes, etc.

The key is:

We perform the act avoiding conceptualising of the act.

We will not use any “I” internally (I am eating, I am chewing, I am swallowing…)
We will do it from a completely impersonal stance.

We will continuously cut out any notions of the past,
and we will return into the present moment through the heart centre.

We will come back to the idea that we are an immortal essence in a physical body that is living life in this reality.

We try as much as we can to realize what we’re doing,
Focusing our life’s energy into observing in the most pure way the action we are performing.

We will try to find something new in what we’re doing.

We will continue to do it as if we were meditating.