| I would like for you to go on an excursion | | | | softly through your nose today, allow the air |
| with me, away from your mind. In our | | | | to fill into your stomach area and then into |
| journey, you will be able to re-discover the | | | | your lungs and exhale naturally. As you are |
| world with childlike wonder and curiosity. | | | | doing this, notice the aroma around you, in |
| Your stress level is going to drop | | | | the air, in the clothes you're wearing, yours |
| significantly and you are going to become | | | | or others perfume, whatever is around you |
| more effective with your mind than what you | | | | that has an aroma, let your nose notice it. |
| may now think is possible. This might seem | | | | Again, there is no thought necessary for |
| like a totally unrealistic goal to you, maybe | | | | this, just breath and smell as your primary |
| even completely far fetched. Please bear | | | | activity today. |
| with me though, with an open mind and heart. | | | | |
| We could very well be taking the first step | | | | Please remember to spend some time reflecting |
| towards changing your life! | | | | on this adventure at the end of your day. |
| | | | Oh, and keep breathing, I've heard it's good |
| This adventure we are going on will take one | | | | for you! |
| week of your time. It won't cost you a dime | | | | |
| and you don't need to pack anything at all. | | | | Day Five: Today is about tasting. If you |
| You can still go about your daily activities | | | | normally read or watch TV, or work while you |
| and might even find yourself becoming more | | | | eat, please reschedule that today. Every |
| productive with them as we go. You can | | | | time you eat today, do nothing else other |
| invite a friend or loved one, or as many as | | | | than taste what you are putting into your |
| you like. I will be your humble guide to | | | | mouth and body. Really take your time |
| lead you through the events. Please remember | | | | chewing each bite and tasting the flavors of |
| there is a purpose of each adventure that is | | | | the foods and liquids you choose to eat and |
| planned. It will all come together at the | | | | drink. Allow your taste buds to fully |
| end. Now, if you are ready we can begin. | | | | experience this event without your mind |
| | | | telling you what it is that you're mouth is |
| Here is your Itinerary: | | | | busy tasting for you. |
| | | | |
| Day One: Today we are going to live through | | | | Tonight reflect on the adventure of fully |
| our eyes. Spend the entire day looking. | | | | tasting the food you ate. If your mind wants |
| It's as simple as that. Allow your brain to | | | | to wander, allow it to consider the full |
| take a break, it doesn't need to describe or | | | | experience of what eating is in your life. |
| tell you what you are looking at. Just use | | | | |
| your eyes to see everything you can see | | | | Day Six: Today is the final day of our |
| today. Go about your daily tasks as usual | | | | excursion. It's going to be an adventurous |
| while using your eyes as much as you get the | | | | one! Today is about paying attention to |
| opportunity to. Experience the colors in | | | | everything we have worked on all week. It |
| your world, the textures, shapes and | | | | might take a lot of practice to pay attention |
| architecture; see the trees and sky and | | | | to seeing, hearing, feeling, and tasting all |
| nature. Look at your loved ones as though | | | | at the same time. That's okay; take as much |
| for the first time. If your mind starts | | | | time as you need to fully incorporate that |
| thinking about what you're looking at, just | | | | into your life. Today, just try it out. |
| allow the thoughts to pass on by and bring | | | | Breathe all day, then look and listen. Touch |
| your attention back to seeing with your eyes. | | | | what you are looking at and feel it, mix |
| | | | everything all together and see how it goes |
| At the end of the day, spend a few moments | | | | for you. Remember, your mind still doesn't |
| reflecting about your adventure of looking | | | | need to tell you how to do any of these |
| with your eyes. Use your feelings to | | | | things, or to tell you what you are doing. |
| experience the emotions about today's event. | | | | Let the thoughts flow by as they may without |
| Get a good night sleep to prepare for | | | | dwelling on them. Always bring your |
| tomorrows journey! | | | | attention back to seeing, hearing, feeling, |
| | | | and tasting. |
| Day Two: This is the day we are going to | | | | |
| listen. There is no need to think about what | | | | For tonight's reflection feel gratitude for |
| you hear, simply allow your ears to fully | | | | the senses that allow you to fully experience |
| live their experience of listening. You can | | | | your life. |
| even find silence has a sound to it if you | | | | |
| pay enough attention. Listen to the sound of | | | | Day Seven: I hope you had some good fun and |
| your breath and any sound at all that's close | | | | good learning during this journey with me. |
| or far away from you. Listen for tones, | | | | This is the last day I will ask you to do |
| volume levels, pitch. Any sound at all is | | | | anything. From now on the rest is up to you. |
| worthy of your ears today. | | | | Today, I would like for you to reflect on |
| | | | how the past six days have gone for you. Are |
| Spend your evening reflection time to notice | | | | you feeling that you've been able to |
| how your listening experiences felt | | | | experience old things in brand new ways? How |
| throughout the day. | | | | has your stress level been while you stayed |
| | | | busy using your senses? Have you noticed you |
| Day Three: Today we are going to physically | | | | can think more clearly about the things you |
| feel, everything. Feel the way you sit, | | | | want to think about, and spend less time on |
| stand, walk, and recline. Feel how the | | | | all the mental chit chat that distracts you |
| clothes feel against your body and how the | | | | from staying aware of your senses? |
| air feels on your skin. Touch things. Feel | | | | |
| textures and comfortable temperatures. Allow | | | | Come back to your senses with me anytime you |
| your body to stretch out and take up space. | | | | need to lose your mind! I'm always an email |
| Feel how your body feels in that space. Your | | | | away and would love to talk with you. You |
| mind does not have to tell you what you are | | | | are welcome to email with questions about |
| feeling; your body can feel everything all by | | | | applying these tools to your unique |
| itself. | | | | lifestyle, or if you need more insight into |
| | | | our daily adventures. |
| During your evening reflection time, feel | | | | |
| with your emotions how it feels to feel with | | | | I do want to make special mention to people |
| your body. Now let that body get some good | | | | who may not have all of their physical |
| rest. Tomorrow is another busy day! | | | | senses. It's important to me that no one |
| | | | gets left out of our journey. On the days we |
| Day Four: This is the day we are going to | | | | are working on anything you may not have use |
| breathe. Of course we have to breathe to | | | | of, substitute that as you normally do. |
| survive. But today we are going to pay | | | | Example; if you are blind, use your sixth |
| attention to this. As we breathe, we are | | | | sense and your hands to see things for you on |
| going to allow our noses to smell. Breathe | | | | the day we are using our eyes. |