I am currently at: Chapter XIII. (Lesson eleven: Scientific Concentration. Attention And Mental Dicipline.) In this chapter there are 12 exercises gearded towards developing the habit of attention; that is, a particular mental attituded.
I was prelude with the essentials of lesson eleven. In these "Essentials" My attention is to be drawn to the many things i concentrate upon in my daliy life. I am to pay attention to my unimportant acts, so that i may move away from habits which makes it impossible to concentrate on important matters.
First—Pay attention while dressing, while you are putting your shoes on, while washing yourself, and while brushing your hair.
Second—Pay attention while eating.I should not read while eating. I am to avoid distractions if possible.
Third—Pay attention while at your recreation. Drop all thought of business or study. Give in to the enjoyment.
Fourth—The important point in doing any of these things is to attend to one thing only. Thus, when dressing, do not wonder how you are going to spend the day.
I was continuously reminded that there should be no strain, no worry, no excitement, only confidence. Say to yourself: “I am cool, calm and collected. I shall do my utmost to do this act well and quickly, but I shall not attempt to force myself or use strain; everything shall be done calmly and quietly.” I shall find that everything I do will eventually be characterized by this spirit of calmness, coolness and collectedness— and everything will be much better done than formerly.
Exercise No. 1 Calming Mind and Body
For the purpose of this exercise you should select your bedroom, where you are assured privacy, for you must be by yourself, away from everyone. Lock your bedroom door and lie down on the bed. Lie in the middle of the bed, relax, and stretch your feet down as far as they will go. Next stretch your arms out, and be sure your head is on a level with your body; that is, not resting on a pillow. Raise your head and let it fall back on the bed as if (your head) did not belong to you. Do this three times and then let the head rest where it falls. Now raise one arm and let it fall in the same manner, three times. Do the same with the other arm and then with each leg. Now lie perfectly still and try to think of no particular subject. Let the mind wander where it likes, but do not let it pursue a train of thought. The best plan is to think—“I am resting, just resting, that is all.” After fifteen minutes, rise.
Objective: To steady the nerves, to quiet the mind, to relax the muscles, and to give you tone.
This exercise should be carried out every day, until it gives way to the exercises founded thereon.
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