Female: You can have eyes open or eyes closed. You relax the shoulders, the hips, the legs, and the eyes. With eyes closed or ice open relax the shoulders, the hips, the legs, and the eyes. We begin with a short exercise for memory. In this exercise we will ask you to recall the events that happened in your life only yesterday. Bring in to your mind the memory of yesterday morning and the first thing that you can remember as you woke up. You can remember waking up, was it with a sound, music, other voices and then move on to what was the very next thing that you did.
We will follow activities through the morning if you can recount the next activity if it involved cleansing, eating, conversations with other. Spend a few moments and find out what you can remember about the next few activities of the morning. Note the sounds, the warmth, was it day light, other people around you. Moving on to the next event of the morning recalling if that included household duties, transportation to another place, and movement. Can you recall what you were wearing and who you were with, what sounds were around you, how you were feeling.
As we do this exercise there maybe times at which certain memories will trigger new trains of thoughts that take you in other directions memories that bring on emotion and other thoughts. As soon as you are aware of leaving the days activities, let these new thoughts go and come back to recalling yesterday’s activities. Let us begin at midday. At midday can you recall where you were, did it involve eating lunch, other people, other activities. Make note of where you were and who you were with. Were there sounds around you and were the colors. Moving on into the rest of the day slowly one by one we will count each activity.
Bring in the senses of color, sound, smell, and conversations and especially how you felt at each moment. Be aware that the times when memories will trigger a new train of thoughts as you become aware of this let them go and come back to the activities of yesterday. Moving into the evening recall those activities and finally as you move into the evening later of the day that you can recall the last activity before you fell asleep.
You can practice this exercise many times spending as much time as you would like in recalling the days activities. When we work with spatial awareness, once again we will clear the mind and this time bring into the mind the shape of the triangle Have the triangle come forward in the mind with even sides. As you gaze at the triangle give it a color. Fill it with color. Now make one of the sides very long, shorten one of the others. Turn the triangle over and turn it over again. Increase the size of the triangle and make it smaller.
Now we will bring in the shape of a circle and in the mind as you see the circle fill it with color. Have the circle go on top of the triangle and down the side. Place the circle inside the triangle and then place the triangle inside the circle. Now bring the shape of a square. Lower it and next to the triangle. We will line them up the triangle, a circle, and a square. Now change their order. Give the square a color. Place the circle on top of a square and the triangle on top of the circle. Place the triangle into the side of the circle and place the square around them all.
This is an example of practicing spatial awareness. You can choose any shape or combination of shapes that you want. And when you do this be as creative as you would like. And finally for the mental fitness, we will do an exercise that involves counting with numbers. Read slow and easy and clear the mind and we will begin simple counting exercise counting by two’s upward, two, four, six, eight, and upward. Count as high as you feel comfortable counting at whatever speed or rate that you feel is right, when you reach the highest number come back down in reversing order until you finally four, two, and zero.
When you have reached zero try counting again and this time in three’s, three, six, nine, 12, 15 and upward going again as high as you feel you can, remember, and coming back down again. Now you will begin to find that when you are reversing the order it is very easy to become distracted. As soon as you feel that you are distracted with other thoughts come back to the last number that you remember and continue counting down backwards.
You can continue on with this exercise counting in four’s, fives and six’s. But as we finish this series that are simply examples of wonderful ways that you can focus the mind through mindfulness over graph and release tension in the body through muscle relaxation and increase memory spatial awareness and mental fitness.
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