BREATH COUNTING

(5 min)

Dr. Andrew Weil says, “By putting attention on your breath, you will change your state of consciousness, begin to relax, and detach from ordinary awareness.” Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. Here is a simple but challenging exercise to try.

Watch Dr. Weil demonstrate breath counting.

Set a timer with a gentle sounding alarm for 5 minutes and put it aside (don’t watch the time). With practice work your way up to 10 minutes.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

• To begin the exercise, count “one” to yourself as you exhale.

• The next time you exhale, count “two,” and so on up to “five.”

• Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”

This exercise is taken from:

https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/

GETTING TO KNOW YOUR CLAY

(5 min)

Dedicate 5 minutes to investigating your portion of clay. Hold it in your hands and simply notice its properties and how it might respond to your touch. If your mind wanders, let the thoughts happen and pass by, then give the clay a squeeze to bring your attention back.

The notions below are just to get you started. Feel free to pursue your own considerations and be sure to notice if and how the clay reacts. Try revisiting the same notions multiple times during a session to see how things might be changing over time.

• Notice the clay’s temperature against your hands. Is it cool, warm, similar to your own skin or quite different?

• The surface—is it smooth, gritty, lumpy, moist, sticky? Is it the same all over? 

• Find any hard edges, creases, folds, tears, cracks, or cavities.

• Is there a smell?

• Notice the color, how would you describe it?

• Feel the weight of it. Take a moment and slowly pass it between your hands.

• Slowly press the clay between your palms. Is this easy or difficult? How has the overall shape changed? 

• Slowly press into the clay with each finger, then each knuckle. Notice how the shape and surface have changed.

When you’re done, acknowledge the work you accomplished getting to know your clay.

Repeat this exercise as much as you’d like. What new things do you discover over time?

EQUAL SPHERES

(5 min)

I encourage you to do this without looking at your clay, you may close your eyes or simply soften your gaze AND while keeping your clay in your hands at all times (don’t set it down). The goal is to make two equal spheres.

• Begin by dividing your clay into 2 equal parts. 

• Work the clay until you’re able to separate it into two lumps. roll it between your hands or squeeze it, or whatever works for you. 

• Take your time

• Once you have two separate lumps, feel the weight of each in each hand. 

• Then trade lumps from one hand to the other. Do they still feel equal in weight? If not, remove clay from one and add to the other. 

• Continue to move each lump of clay between your hands, feeling the weight of each, making adjustments as needed. 

• Once you feel each lump of clay is the same weight, and still without looking while keeping the clay in each hand, begin to work each lump of clay into a sphere using just the fingers and palm of each hand.

• Depending on the size and strength of your hands this may be easy or difficult for you. 

• Take your time and feel the clay.

• Can you work both hands at the same time?