Instructions for Noticing

(Caution –  this might be a poem or a prescription)

1. Go outside

2. Stand still

3. Where are your feet?

4. Breathe slowly 5  – times in and out

5. Notice  – 

What do you see?  Pause 

What do you hear? Pause 

What do you smell?  Pause      

What do you feel against your skin?  Pause   

6. Pause 

7. Pause 

8. Pause 

9. Notice what gathers in your mind, body, heart, – memories, ideas, joy, sorrow, ease, tension  . . .  

10. Let all the gatherings go. 

11. Go back to Step 2  and repeat 

12. When it is time to move one – Bow. 

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