This exercise helps to develop a mindful
awareness of the environment, of the body, of the breath, and of thoughts and
emotions. You can practice the exercise as a whole, or in parts – using any
part of the exercise.
The Environment
As you’re
walking, or just sitting quietly somewhere, start to notice things as though you
were a visitor to this place. As you look around you, notice sights, sounds and
smells as though you had never seen, heard or smelled them before. You can
imagine you are a visitor from another area or culture, or from a different
species, even an alien visitor. Seeing or hearing things for the first time,
from a completely different perspective. Spend a little time just looking and
listening and noticing.
The Body
When 'Dr Who' regenerates into his new body, he immediately checks out his new
body. As a
newcomer, new awareness or a visitor, start to imagine
being in your body for the first time. Notice what that feels like – what
bodily sensations do you notice? How does it feel to move around, stretching
those muscles, standing up or sitting down. What do those hands feel like as
you move them about, stretching and wiggling those fingers, clenching those
fists? As you start to walk, how is that? What do you notice about your legs –
upper legs, feet and toes? Move your head around and notice what you neck and shoulders
feel like. Bend, stretch and move about. What are those physical sensations?
Spend a little time just noticing those bodily sensations, and imagine taking
your body for its first ever walk, or any everyday activity.
The Breath
What would you, as a new awareness or visitor to this new body, notice
about the sensations of breathing,
as you breathe in, then out? Notice the sensations in the abdomen, the chest,
the throat, the mouth and nose. You can notice how your attention wanders, as
thoughts come in, sometimes crowding in, and your attention can follow those
thoughts. Just notice as your attention wanders, then gently bring your focus
back to your breath. Minds do wander, thoughts will come and thoughts will go,
that is the nature of the human mind. As a visitor, you can stand back, notice
those thoughts, feelings, sounds and sensations, and keep bringing your
attention back to your breath.
Thoughts and Emotions
Then you can start to notice, as a visitor, the thoughts
and images, feelings
and emotions that come and go, in this your new body and mind. You’re brand new
to this body and mind, and there are no expectations for you to react to any
thought, image or emotion – you can just notice them, and not respond. As a
visitor, you can notice that they are just words and images, sensations, and
feelings. Merely notice them as you would as an alien visitor to this body and
mind. Words and images, sensations and feelings: they come, and they go, and
that’s okay, because that's just what the human mind does.
