Module 3 – daily exercises
THIS WEEK’S PRACTICES FOR ATTENTION DEFICIT
ON-THE-MAT PRACTICES: Each day, alternate between performing the Recognition Sequence and the Intentional Restoration meditation. Use the audio recordings below, and practice five times this week. For the Recognition Sequence learning videos, visit the Learning Resource Section.
OFF-THE-MAT PRACTICES: Utilize the Radiant Life Journal below to weave your intention and practices into daily life. Use daily.
In addition to the resources below, see the Learning Resource Section for additional support materials including videos of both versions of the Recognition Sequence as well as the 21-video posture guide. Need help? Contact us at support@ericwal.com.
Recognition Sequence
Use the Recognition Sequence audio recording to perform the sequence once every other day to conduct the following Attention Deficit brain-training experiment.
IMPORTANT: If possible, use the Full Sequence as it has the embedded NOTE Experiment for this Module.
NOTICE the tendency of the mind to wander from the here and now, from just this.
Despite your intention to focus on the performance of the Recognition Sequence, the mind wanders. Criticizing, commenting, comparing, and complaining are just a few of the untrained mind’s favorite activities. Be curious and really notice the habit.
OBSERVE the effects of the wandering mind and how it creates disintegration and complicates our experience and agitates the nerves.
The never-satisfied mind gets ahold of the experience and its “shoulds” and “what if’s” and endless distracted thoughts shift the experience from the simplicity of just this to a complicated mess of impatience, criticism, frustration, and struggle.
TRY rooting attention in the here and now, on just this, ruthlessly and without compromise.
Devote the full force of your attention to feeling the sensations in the body. The arms are fatigued? It’s just sensation. Balance unsecure? It’s just one foot off the floor, both feet on the floor, repeat. Resolve to keep the mind present with your physical experience. When you find yourself drifting to thoughts or daydreams, into the past or future, immediately bring yourself back. Focus and feel.
EXPERIENCE the effects of reining in the mind, of focusing on just this.
Observe the move from the complication of disintegration to the simplicity of integration. Note how your experience changes. Calm, ease, ahhhhhhh.
Intentional Restoration
Perform the Intentional Restoration guided relaxation session every other day (alternating with the Recognition Sequence).
Off-the-Mat Practice
Use this fill-in-the-blank journal to help you integrate your learnings and exercises into your daily life. Complete the morning section before you start your day; the evening section before bed.