The Steps

1. Focus on your outer world (open eyes)
2. Focus on inner world—body, breathing, heart, pulse (close eyes)
3. Focus on outer world (closed eyes)
4. Focus on inner world (open eyes)
5. Focus on merging the inner and outer worlds (open eyes)
6. Focus on merging the inner and outer world (closed eyes)
7. Let go of the experience

Each stage can be done from 1 minute to several minutes according to how much time you can spend practicing. This practice can be done using different senses. For example, while focusing on the outer world with the eyes closed, you can focus on the sounds you hear, scents you smell, touch an object, or experience a particular taste.

Practice

Practice every day three times for 30 days: when you wake up in the morning, during the day at your convenience, and before you sleep.

Week 1 – Hearing

Week 2 – Touching

Week 3 – Smelling

Week 4 – Tasting