Let’s take a walk… That’s right, print this out, go outside and let’s take a walk. As you walk, pay attention to how the clothes feels on your body. Actually feel the presence of your clothing against your skin. Feel the pressure of the ground against your feet with each step. Feel the temperature of the air. Is it warm or cool? If there is a wind, feel its gentle caress on your face. Become aware of everything you feel with your sense of touch.
Pick up a stone. Close your eyes and run your fingers over the surface. Squeeze it. Feel its hardness and texture. Rub it first gently and then firmly. Become one with the stone. (Smile!) Do the same with a leaf…some soil…and the grass. Rub your hands over the trunk of a tree and if you feel so inclined, hug it. Is there a neighborhood cat nearby? If so, go over and pet him. Feel the softness of its fur. If he rubs against you, feel his caress. Touch and feel as much as you can. Become aware of all the things available for you to touch.
When you are finished touching things, continue your walk. How does your body feel? Are there any areas of tension or discomfort? What areas feel good? What areas do you not feel at all? Scan your entire your body from the top of head, down across your face…past your neck to your chest and back…your arms…hands…abdomen and low back…legs and feet. How do all these parts of you feel? Become aware of every part of your body.
What are your thinking? What thoughts are passing through that mind of yours? Are they happy thoughts or sad thoughts? Are they pictures, sounds, or just words? Are you thinking of something you wish to achieve in the future or are worrying about something that happened in the past? Pay attention to your mind for a few moments and observe the thoughts as they enter and exit your mind. Do not try to change, correct, or fix anything…this exercise is merely to observe and become aware, not to change.
How are you feeling emotionally? Do you feel happy or sad? Calm or anxious? Angry or serene? Pay attention to how you feel emotionally. Are these new feelings or do you have these feelings often? As you walk, think about some habitual emotions and thoughts you might have on a regular basis.
Once you are aware of everything that you are feeling (physically, emotionally, and mentally), take a deep breath through your nose. What do you smell? Notice all the different fragrances which are in the air. The grass. The flowers. Perhaps it recently rained. I love that smell.
Listen to the sounds around you. The wind blowing through the trees. The birds singing. A dog barking. Cars or bicycles going by. Take in all the sounds around you.
Finally, look around. Rather than looking at the familiar shapes that you are accustomed to seeing (the trees, houses, etc.), look at the space between. For example, instead of looking at the leaves of the trees, look at the empty spaces between them. Look at the colors. Look at the shapes that all things are made of. Search for new ways to look at familiar things.
Take it all in. The sights…sounds…smells…sensations…feelings…and thoughts. These things make up the foundation of your awareness. By being present in the moment, and observing everything around you and within you on a daily basis, your perception will begin to become more sensitive and you will begin to become more aware.
In our next entry, we will explore the 2nd “Process of the Heart” – Acknowledgement
Adapted from an excerpt from the book, A Clear Path to Healing, by Dr. Barry S. Weinberg
With Love and Appreciation,
Dr Barry
A Place for Healing 