Exercise: Experience Fully

Reference: A Scientific Approach to Meditation

Experiencing is the deepest form of mindfulness. A person is deeply mindful of his feelings, emotions and impulses when he is experiencing them. So, dive into the very heart of whatever arises in the mind without resisting. If the mind is racing, then experience it racing without contributing to it.

Meditation Exercise:

Experience Fully

Purpose:

To experience fully whatever comes up naturally in your mind.

Pre-requisites:

Complete Exercise: Un-stacking the Chaos.

Instructions:

In this exercise you simply experience whatever is going on in the mind without reservations. You may do this exercise while sipping coffee in a café or strolling along a river. You may even find a place where you can sit comfortably for a while without being disturbed. Then patiently observe the world go by.

Address any medical condition appropriately before starting this exercise. Make sure the body is well-rested, well-fed and free of stimulants. Also make sure that the environment is safe and free of disturbance.

Look at your old family album or old pictures. Whatever emotions are arising in your mind experience them fully. Visit some old familiar locations if you can. Experience any nostalgia fully, as long as it lingers. If you are afraid then experience the fear fully. Dive into the very heart of the feelings without resisting them.

Expand your span of attention to as wide a context as possible, and let the physical and mental perceptions pour in. Review earlier exercises as needed to ensure that you fully experienced what was needed to be experienced.

Continue this exercise for at least 20 minutes. You may repeat this exercise as many times as you wish.

End of Exercise:

When you can experience fully whatever comes up naturally in your mind, then this exercise is passed.

NOTE 1: At any point you may return to a previous exercise if you feel that you need to complete it.

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