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NOTE: Practice your most effective relaxation techniques before you begin these exercises (refer to Chapter 6 if necessary). People are better able to concentrate when they are relaxed.
Listening
-Pay attention to the sounds coming from outside: from the street, from above in the air, from as far away as possible. Then focus on one sound only.
-Pay attention to the sounds coming from a nearby room—the kitchen, living room, etc. Identify each one, then focus on a single sound.
-Pay attention to the sounds coming from the room you are in: the windows, the electrical appliances. Then focus on one sound only.
-Listen to your breathing.
-Hear a short tune and attempt to re-create it.
-Listen to a sound, such as a ringing doorbell, a knock on the door, a telephone ringing, or a siren. How does it make you feel?
-Listen to a voice on the telephone. Really focus on it.
-Listen to the voices of family members, colleagues, or fellow students, paying close attention to their intonation, pacing, and accent. What mood are they conveying?
Looking
-Look around the room and differentiate colors or patterns, such as straight lines, circles, and squares.
-Look at the architecture of the room. Now close your eyes. Can you describe it? Could you draw it?
-Look at one object in the room: chair, desk, chest of drawers, whatever. Close your eyes and try to picture the shape, the material, and the colors.
-Notice any changes in your environment at home, at school, or in your workplace.
-Look at magazine photos and try to guess what emotions the subjects’ expressions show.
-Observe the effect of light around you. How does it change shapes? Expressions? Moods?
Touching
-When shaking a person’s hand, notice the temperature of the hand. Then notice the temperature of your own hand.
-Hold an object in your hands, such as a cup of coffee, a brick, a tennis ball, or anything else that is available. Then put it down. Close your eyes and remember the shape, size, and texture of the object.
-Feel different objects and then, with your eyes closed, touch them again. Be aware of how the sensations change.
-Explore different textures and surfaces with your eyes first open and then closed.
Smelling and Tasting
-Be aware of the smells around you; come up with words to describe them.
-Try to remember the taste of a special meal that you enjoyed in the past. Use words to describe the flavors—not just the names of the dishes.
-Search your memory for important smells or tastes.
-Think of places with a strong tie to smell.
These sensory exercises are an excellent way to boost your awareness and increase your ability to concentrate. What is learned in the fullest way—using all five senses—is unlikely to be forgotten. As you learn concentration, you will find that you are able to be more in tune with what is going on around you in a social situation, which in turn allows you to interact more fully.
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