Finding Fire With Tony De Mello E-Book

John Callanan

• Herausgeber: Mercier Press
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2012

Beschreibung

This book is an attempt to bring the vitality and energy of Anthony de Mello to as wide an audience as possible. Its themes include: Who was Tony de Mello? Why did his work create a stir among Christians? What is meditation? Callanan examines different types of meditation and fantasy prayer; styles of reflection that de Mello used with his audiences; getting life into focus; pain and failure in our lives. Like the work of de Mello himself, John Callanan's book is an attempt to give those who search, those who think and those who suffer some food for thought.

Leseprobe

FINDING FIREWITH TONY DE MELLO

A BOOK OF MEDITATION EXERCISES

JOHN CALLANAN, SJ

MERCIER PRESS 3B Oak House, Bessboro Rd Blackrock, Cork, Ireland

www.mercierpress.iehttp://twitter.com/IrishPublisherhttp://www.facebook.com/mercier.press

© John Callaran, 2001

ISBN: 978 1 85635 343 4 Epub ISBN: 978 1 85635 854 5 Mobi ISBN: 978 1 85635 871 2

This eBook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of this text may be a direct infringement of the author’s and publisher’s rights and those responsible may be liable in law accordingly.

TO MY COMMUNITY IN BELVEDERE COLLEGE, WHOHAVE TO PUT UP WITH THE BEST AND THE WORST OFME. IN RETURN, THEY TEACH ME A GOOD DEAL ABOUTHUMANITY.

CONTENTS

Foreword

Introduction

1 So, Who is This Tony De Mello?

2 Starting Out

3 What is Meditation?

4 Making Meditation Work For You

5 Guiding Young People Towards Prayer

6 When Prayer Comes Into Its Own

7 Giving Yourself a Hammering

8 Crossroad Moments

9 Develop Your Talents

10 Dreaming Your Dreams

11 In The Desert … Being Lost

12 Fighting With God

13 Death and Dying

14 Searching For Happiness

Bibliography

FOREWORD

A number of special people made it possible for me to write this book and I am more than happy to acknowledge my debt to each of them. Firstly my family and community had to put up with the constant clicking of a typewriter and probably had to watch their manners into the bargain, in case stories about them or case histories began to appear in print.

My brother Bill agreed to produce the engravings that appear at the end of each chapter and for his skill and generosity I thank him heartily. Colm and Carmel Wynne were decent enough to plough through the manuscript making suggestions and looking for errors. They found plenty and I am grateful to them for their diligence. Eddie O’Donnell also cast his eagle eye over the proceedings and guided me with his expertise and without his help the manuscript would never have reached the publication stage. I thank him sincerely for his kindness. Kennedy O’Brien was decent enough to straighten out the word processor when I managed to tangle it up. All blemishes and mistakes that remain can be attributed directly to me.

Several hundred people have joined me on Tony de Mello style workshops and retreats over the past number of years. They allowed me to try out some of the prayer exercises and meditations produced here and were kind enough to give me feedback afterwards about what those meditations meant to them. Some of the students I work with in second-level school allowed me to test out the meditations with them also. They were never shy to say how the exercises affected them and for their daring and honesty, I am most grateful.

Finally, many thanks to Mary Feehan of Mercier Press for her constant encouragement and patience. Both are deeply appreciated.

INTRODUCTION

Since the introduction of my first book on Fr Tony de Mello, numbers of people have come to me asking for further information about the man, his message, and his hints about how they might pray. These people have been fascinated by de Mello’s books, captivated by his television appearances, and charmed by his wit and wisdom. Many mentioned that as they listened to him they were given a new zest for life. As they delved through the prayer material presented by Tony de Mello, they found the meditations and fantasy exercises that he himself produced extremely useful. They wondered where they might find some more of these. I have tried to produce meditations and fantasy exercises of a similar type at the end of each chapter of this book.

Some people have heard rumours that Tony de Mello has been criticised by certain sections of the Roman Catholic Church and they want to know why this is. In this book, I will attempt to look at some of the issues raised above. Who was Tony de Mello and where did he come from? What influenced his prayer style? Are his prayer methods useful to modern-day Christians? How best might we – individually or in groups – make use of his insights today? Finally, why did one of the departments in the Vatican feel it necessary to warn about possible dangers in his teaching?

Most of those who knew Tony de Mello when he was alive felt he had something very special to offer. Like me, they felt infused and enthused by him. They also had their faith enlivened by his teachings and preaching. He managed to re-kindle the fire of faith within them. I hope and believe that what he left behind may continue to give hope and energy to those who follow his methods.

1. SO, WHO IS THIS TONY DE MELLO?

If the diver always thought of the shark, he would never lay hands on the pearl.

INDIAN PROVERB

In Africa, they tell a story. The rainy season had been the roughest in living memory and one of the local rivers had broken its banks. There were floods everywhere. Animals scattered in panic. The floodwaters rose so quickly that many animals drowned. In all this confusion the monkeys were luckier than most of the other animals and managed to climb up into the tree-tops. From their vantage point, they looked down into the waters below where the fish were swimming and gracefully leaping about. One of the monkeys saw these fish and said to his companions, ‘Look, the poor creatures down below are going to drown. See how they struggle in the water. They seem to have no legs at all. How can we save them? I think we must do something.’

So the monkeys climbed down to the edge of the foaming waters and starting catching the fish – but not without difficulty. One by one, they brought the fish out of the water and put them carefully on dry land. After a short time, there was a pile of fish lying on the grass, motionless.

One of the monkeys said, ‘Do you see the way they were tired, but now they are just sleeping and resting. Had it not been for us all these poor people without legs would have drowned.’

The other monkeys said, ‘They were trying to escape from us because they couldn’t understand our good intentions, but when they wake up they will be very grateful because we have brought them salvation.’

This is a cautionary tale but one that might be listened to with great profit by those who trample about unasked or unwanted in their neighbour’s territory. I think Fr Tony de Mello would have enjoyed this anecdote because he regularly spoke about institutions and individuals that take the oxygen out of the atmosphere and thus suffocate those around them. Good intentions, allied to stupidity, he counselled, are a deadly combination.

So, who is this Tony de Mello and where did he come from? The basic facts are these. He was an Indian, a Jesuit priest, and he died suddenly in 1987 at the early age of fifty-six whilst conducting one of his famous prayer workshops. When I tried to find out what I could of Tony de Mello’s early life I find myself indebted to an elderly Indian Jesuit, Fr Stanny Mirandra, SJ, who knew him from his earliest days in the Society of Jesus and who jotted down some early memories of Tony for me. He says: ‘Tony de Mello was born on 4 September 1931 in Bombay, India. From his early years he lived with his family at Bandra where he attended the nearby Jesuit High School. He entered the Society of Jesus in 1947 at the very early age of sixteen. During his Jesuit training, he studied first in Bombay, after which he studied philosophy in Barcelona, psychology at Loyola University in Chicago and spirituality at the Gregorian University, Rome. He was ordained in 1961 and was, for a short time, a missionary at Shirpur in Northern India, where he worked among local tribes. Shortly after this, he became Superior of Manmad Parish and soon afterwards became an advisor to his Jesuit Province and Provincial. With this wide and varied academic background under his belt, de Mello developed a strong interest in both eastern and western varieties of prayer. He set about conducting retreats, workshops, conferences and seminars about prayer and life. Normally his base for these workshops was near Poona, India, where he directed a retreat and prayer centre named “Sadhana”. To finance this operation he regularly travelled to America, Europe, Australia, and beyond where he gave his much sought after seminars. As he travelled, his words began to build hope and enthusiasm amongst those who followed his progress. He worked tirelessly until 2 June 1987 when, having almost completed another prayer workshop at Fordham University in New York, he died suddenly of a heart attack and was buried in Bandra, India, where he had been baptised. He was, some say, a paradox in death as well as in life.’

It’s not easy, as an Irish Jesuit, to find out precise details about Tony de Mello’s early faith formation. I am indebted to Father Stanny for these additional background notes: ‘I first met Tony as a student in training in San Cugat, Spain. Even at that early stage, he showed himself to be a smiling and lively presence and the centre of attention among his peers. From the very beginning, I knew him to be one who did what he was assigned to do and did it with a whole heart and mind. It was clear also, even at that early stage of his training, that he had great powers of persuasion. He got involved in the Charismatic movement and, before long, had managed to persuade his fellow scholastics to become interested and involved. After this, he started to give retreats and workshops on prayer to Jesuits and others. It was at this time that he began to find out that, in his opinion, many of the problems he was encountering in his dealings with those making retreats were not so much spiritual problems as psychological ones. This was an insight he used regularly in his prayer workshops in later life.’

When Fr Stanny talks of Tony de Mello, it becomes obvious that even at an early age in his Jesuit training he was thought to be special. He had a charisma that was hard to deny. Those who knew Tony well suggest that his life and work separate neatly into three stages. First of all, we have the spiritual director. After that comes the psychological counsellor. Finally, the Oriental mystic begins to appear.

Tony de Mello himself said that when he started as a spiritual guide and retreat director he was extremely strict. His Ignatian training taught him to be so. Experience and reflection about life and prayer began to influence his teachings. By dint of constant reflection, he began to realise that the spiritual generosity required in bringing forth the full fruits of St Ignatius’ Spiritual Exercises was not sufficiently present in most individuals. He thus set about dismantling the blocks that many Christians have built around, and within, themselves. He knew that these blocks hampered all from being as fully human and as fully in touch with their God as they were capable of being.

The Jesuits in Ireland had their first exposure to Tony de Mello in 1975. As legend has it, the then Irish Provincial met up with Tony de Mello and the prayer style he favoured during a worldwide meeting of Jesuits held in Rome from December 1974 to March 1975. Apparently, Father de Mello was asked to lead these assembled fathers in prayer each morning before the work of the day proceeded. Many were greatly taken by the way he conducted his task. On the strength of this experience, de Mello was invited to conduct an Irish workshop on prayer. What he had to say came as a breath of fresh air to many. It was devastating for others.

I well remember the opening evening of de Mello’s first workshop in Ireland. A large group of Jesuits had been assembled to listen to Tony. Very few of us knew either his name or his work. I was present on that opening evening when Tony came and sat among us. He proceeded, as was his wont, to face the gathered throng without notes. He took up his position in front of the group, sitting on a table, with his back ramrod straight. From his mouth came stories, parables, anecdotes, wisdom, confessions, pointed questions and soothing meditations. The mix was woven together so skilfully and artfully that time sped by effortlessly. When he had finished, he asked for questions from the floor. I must admit that during the proceedings, I, who had only just emerged from our Jesuit noviceship, was spellbound. I also noticed that others, including a sizeable proportion of the more elderly Jesuits present, were not so enthused. It seemed to me, as it must also have seemed to them, that many of the sacred cows they had cherished during their years of Jesuit spiritual training had been ridiculed. Their position was ably represented by one eminent member who got to his feet slowly. I thought I had detected smoke coming from his ears during Tony’s talk but I cannot be sure of this. This questioner proceeded to relate his difficulties to Tony slowly and deliberately. As his question developed, it quickly became apparent that – rather than being a question about Tony’s talk – it was rather a commentary on the previous hour’s input by de Mello. This experienced Jesuit proceeded to take each section of the talk we had just heard and attempted to rip many of its points to shreds. After about ten minutes he sat down.

The entire audience waited with bated breath for Tony to respond. The wait seemed endless. Then, very slowly, Tony replied. ‘You are right father,’ he said. On hearing this, the person who had asked the question beamed with pleasure. I admit he seemed rather surprised that his critical words had met with such a generous response. There then followed a pause, which seemed like ten minutes, but which must in reality have been about ten seconds, before Tony said, ‘And I am right too. Next question please.’

I think Tony felt that oftentimes when people ask questions at a lecture, it’s usually what they want to say, rather than what they want to know, that comes forth. Therefore, his usual response was brief. He didn’t argue with the members of his audience. He’d explain to all that the material he was presenting was what he had found to be true in life for himself. If it were also helpful to those who were listening, he was more than happy. If, however, they found it unhelpful, irrelevant, or not true for them, they should shake the dust from their feet and return immediately to their old ways or to whatever they found helpful for themselves in their own lives. Mostly though, people found that his analogies, his stories, or his telling criticism of sacred cows which were brilliantly peppered throughout his workshops inspired in them a re-evaluation of their own lives which they didn’t regret making. They found he helped them discover ‘the self within’ which they were unsure about. He used the maxim of St Augustine, ‘Don’t go outside yourself. Return into yourself. The dwelling place of truth is the inner man.’

Over the past few years, whilst working with people on de Mello-style retreats and prayer workshops, I have met many who said that his insights and prayer tips have allowed them to blossom and grow in their normal everyday living. His gift of making prayer come alive and giving it meaning has freed them and moved them along the path of their spiritual progress.

But Tony de Mello accepted that a good teacher celebrates, and takes into account, where you are at now. He joins you in your dreams and helps you to clarify those dreams for yourself. He also assists you to take the next positive step forward along your own spiritual life path. He also understood, as St Teresa of Lisieux suggested, that without God’s help no director could guide a person forward in his or her spiritual life. ‘I know it seems easy to help souls but without God’s help it is easier to make the sun shine at night. One must banish one’s own taste and personal ideas and guide souls along the special way Jesus indicates for them rather than along one’s own particular way.’

Tony cautioned people against following slavishly anything he might say. He stressed that one might learn from a teacher’s experience and knowledge but the crucial test of a guru’s wisdom and advice is: ‘Does this make sense and feel right to me?’

He pointed out that holiness is to be found in the ordinary. He said, ‘I have heard too many Hindus who have heard the flute of Krishna.’ In other words, ‘I have had too many false dawns presented to me.’ True enlightenment is a matter of living fully in the present and being totally aware. He stressed that St Ignatius of Loyola, the founder of the Society of Jesus, had encountered mystical adventures that had produced in him heavens of illumination and whirlwinds of depression. After these experiences, he settled into a deliberately ordinary form of apostolic and ascetical living. He insisted on this ordinariness for his followers, urging them to find God in all things. Tony de Mello says good teachers know in their hearts that they only offer to people what is already available to them – if only they would open up their eyes. De Mello also stressed in his opening Irish conference, as he was to stress again and again during his life, that most people are unaware or asleep and do not like to be raised from their slumbers. In fact, they frequently kill the one who disturbs them. He said that one should not try to teach a pig to sing as it only frustrates the one attempting to teach and irritates the pig. He spread out his pearls of wisdom before his audiences but cautioned people against accepting what he had to say without testing it vigorously against their own experience.

As his life and work continued, de Mello became more and more aware that religion – as well as being a beautiful thing which gives meaning and purpose to a person’s life – can also make people defensive, hard, intolerant and fanatical. Such religion, he suggested, is unfruitful and hazardous. For such sentiments, he got himself into trouble. Rumbles began to be heard both close to home and farther afield. Inquiries were made about what he was doing in his Sadhana Institute in India. Investigators were sent to check out his work. As he himself told us on one occasion in Ireland, they could find nothing wrong and had to give him a clean bill of health.

Since his death these inquiries have come back to haunt his reputation. In August 1998, the Congregation for the Doctrine of the Faith (CDF) made public a notification concerning the writings of Father de Mello in order, as they put it, to protect the good of the Christian faithful. They advised that de Mello’s positions are incompatible with the Catholic faith and could cause great harm. The notification, as I understand it, makes three main accusations. Tony de Mello is said to distance himself firstly from the question of there being a personal God. Secondly, he is said to give insufficient weight to the uniqueness of Jesus and seems to put Christ only on a par with other prophets. Lastly, de Mello is said to distance himself from the explicit authorities of the scriptures and of the Church.

Almost immediately after these accusations were made, a flock of defenders leapt to de Mello’s defence. These included some of the Indian bishops and they pointed out that Tony de Mello himself, at the beginning of his book, The Song of the Bird, lays out fairly clearly his own standpoint. ‘This book has been written for people of every persuasion, religious and non-religious. I cannot, however, hide from my readers the fact that I am a priest of the Catholic Church. I have wandered freely in mystical traditions that are non-Christian. It is to my Church, however, that I keep returning, for she is my spiritual home. I am sometimes acutely and embarrassingly aware of her limitations and her occasional narrowness. I am also aware of the fact that it is she who has formed and moulded me and made me what I am today.’

A number of other writers also came to his defence. They tried to put his writings into their appropriate cultural setting. They pointed out that Tony de Mello was an Oriental and spoke with an Oriental rather than a Roman mind-set. An excellent article by Ivana Dolejsova in the January 1999 issue of the English magazine, The Month, makes this very point. She stresses that his stories and fables were delivered so that they might light the fire of faith, hope and love in people’s hearts. They were not intended as dogma. Tony de Mello was not a legalist but a storyteller, a poet and a prayer companion. His main interest was to wake people up from sleep and to help them rediscover a sense of prayer, contemplation and hope in their lives.

When one reads his books, or listens to his words on tape, I, for one, find it hard to see how the accusations against him stand up. Nor do I know any people who think they have been damaged by the teachings of de Mello. Rather the reverse. So has anyone been harmed? I have yet to come across anyone who has been led astray by de Mello’s books but I have met scores who sincerely believe that his words have guided them towards God. Those I have consulted who have been greatly influenced by Tony and who try to use his insights and prayer style to assist others towards God, have, as far as I can ascertain, seen no evidence of any such damage being caused. It is true that his listeners were sometimes thrown off balance by his direct style but only so that they could settle down with greater commitment to Christ. They may have had to re-focus their ideas and lifestyle but there seems to be a consensus amongst them that such re-focusing has brought new life, freedom, joy and an awareness of God’s presence to their lives.

Many consider that Tony de Mello’s original book on prayer, Sadhana: A Way to God for Today, has been one of the outstanding contributions and practical aids to orthodox, creative and practical Christian prayer published in the last twenty-five years. In 1997, that book reached its twenty-second edition and is still greatly in demand. It is responding to a very real need among Roman Catholics, and others, and teaches them to pray both effectively and affectively. David Toolnan, SJ an associate editor of America magazine, says that in his view the book was, and remains, the best Catholic ‘how to’ book for someone looking for instruction in methods of prayer. He makes the point that de Mello is not writing theology as such. He is a collector of insights and parables. These he used, along with his stories and wit, to shake people up and get them thinking. Above all, he was an artist in helping people re-imagine God. Fr Stanny, whom I quoted earlier, says, ‘the thing I remember most about de Mello is his image of God – beyond words, yes, but boundless in generosity, love and forgiveness. I consider that during my lifetime Tony is the one who has influenced me the most. He led me to a personal love of Christ, but also encouraged me to have a deeper knowledge of the scriptures through prayer and study.’

I feel that Tony de Mello and his work are more important today than they have ever been because – in Ireland at least – more and more people appear to be finding the institution of the Church somewhat lacking in heart and vitality. The methods, which the institutional Church employs in attempting to bring them to God, appear less satisfactory than heretofore. The spiritual watering holes that fed and quenched their thirst in times gone by no longer seem sufficient. De Mello sensed this as a worldwide phenomenon and acted accordingly to try and restore life. Those who use his prayerful hints and who speak out about their own religious practice say that they find his wisdom and spirituality are both life and spirit-giving. They say this at a time when they find that the embers of their faith are less than flourishing and weaker than they once were. They know he regularly asked the difficult question and they understand perfectly that the hierarchical institutions within the Church may not have liked that. Perhaps it would be wisest in this matter to take guidance from the preface to the Spiritual Exercises of St Ignatius of Loyola, where Ignatius recommends that every good Christian be more ready to give a good sense to the doubtful proposition of another than to condemn it. Maybe that’s what we should do in the case of Tony de Mello.

***

At the end of each chapter, I offer a number of prayer drills, meditations and fantasy exercises. The following helpful hints may be useful:

You will usually find it helpful to select a quiet room for prayer.Choose a time that suits you – the same time each day if possible.Don’t eat immediately before meditation.A full stomach is not conducive to calm and peace.Many find that subdued lighting in the room is helpful.Sit in an easy comfortable position.Try not to come out of your meditation too suddenly.As you come towards the end of your meditation it is advisable to remain seated with your eyes closed and allow your mind to return to everyday thoughts. After a couple of minutes of just sitting, open your eyes very slowly.Whatever thoughts enter your mind, think of them as you might think of clouds moving across the sky. Don’t try to push the clouds away. Simply watch them come and go.If you find that your mind has gently drifted off the subject matter you are working on, quietly bring it back to the here and now. Do not force things. Bring the mind back slowly and pleasantly.My recommendation is that if for any reason you find one of the meditations or techniques described here in any way unpleasant, you should quietly give yourself permission to set it aside. You might, at a future time, try out the meditation or style you are not keen on to see if it would be helpful in a new situation. Your own readiness is very important. Remember Shakespeare’s phrase, ‘The ripeness is all’.If you cannot remember what you are supposed to do during a meditation, try asking a friend to read the meditation to you or you might like to record some of the meditations from this book on to tape so that you can follow them at your own pace, and at a time that suits you best. If you use a tape, be sure to leave appropriate intervals between each instruction or comment so that issues and questions that naturally arise will receive sufficient time for you to deal with them.To begin each meditation or fantasy prayer, use one of the preparatory exercises given. The exercise on breath awareness is the one most usually used, but for variation, an exercise on body awareness or sound awareness can be used.

PREPARATORY EXERCISE ON BREATHING

Meditation

Close your eyes and begin to breath a little more deeply than usual. Bring your breath right down to your diaphragm and stomach. Now use your imagination and picture your breath moving into different parts of your body. I often imagine I am surrounded by a yellow fog or by the breath or fire of the Holy Spirit. Try this and allow the fog to enter your body through your nostrils, down into your throat, and thence into your shoulders, after which it makes its way down to your arms and the tips of your fingers. Now let that fog begin to fill your chest area and circling around your backbone let it go right down into the very pit of your stomach. Imagine this as you breathe in and then as you begin to allow the breath to flow quietly out of your body imagine any troubles or tension begin to flow out of you. They are released as if you opened a valve and dissipated the tension. Thus, as you breathe in, you are hoping to draw in the Spirit of God with the sense of peace and quietness and as you breathe out you are hoping that any tension, trouble, worry or anxiety may be taken away with the out-flowing of your breath. Through this exercise, you are beginning to do two things. Firstly, you are using your imagination to affect your body because your breath does not actually go down to your toes, but you can imagine that it does. You are also starting to get used to the idea that you are moving your awareness around different parts of your body. Thus, you are beginning to take control of your awareness and letting it lie where you bring it to rest.

LISTENING TO SOUNDS

I have spent a number of summers working as a volunteer in Calcutta. Many of the helpers head for Mother Teresa’s foundation house there each evening for a quiet hour of prayer between six and seven o’clock. They all pile into a large room that has a string of windows along one side and faces out into the street. As it is hot, the windows are always open and the din from the road is impossible to describe. All sorts of noises waft up from the street below. People shout, animals bellow, cars honk their horns and a dozen other noises blend themselves into the mix. At first, the effect is overpowering. After a while, however, the sisters take up a gentle, rhythmic prayerful chant so that, after a few minutes, all other sounds seem to fade into the background. If I am using an ‘awareness of sounds’ exercise to begin a meditation, that is the image I keep in my mind.

To begin, sit quietly and make yourself comfortable. Close your eyes and simply listen to all the sounds that you can hear outside the room. All you need to do is to be aware. Listen to the silence you may hear behind any noise. Let the sounds calm your mind. After a minute or so, draw your awareness into your prayer room. Listen for whatever sounds you can hear around the room. Allow any sounds outside the room to slip into the background. Just listen for inner room sounds. Perhaps you can hear others moving around in their chairs? The sound of pipes creaking may come to your attention. Now move farther inwards with your awareness. Try to pick up the sound of your own breath as you breathe air in. Can you detect the slight coolness in your nostrils as air passes inwards? Now, as you find this time to relax, close your eyes and travel within. Slowly count to four as you breathe inwards. Do this silently. Ask that you be given the peace you require as your breath comes in. As you breathe out, again count to four at the same slow pace. Hope that your ‘out’ breath may take away with it any tension within you.

This whole exercise might take about six minutes at the beginning of your prayer. You should wear clothing that does not restrict you. Sit or lie in a position that feels comfortable for you. Do not slouch. Those who slouch or allow themselves to be distracted can stay neither focused nor awake. Whatever position you adopt, it is important that you be comfortable, stable and balanced.

PREPARATORY EXERCISE IN BODY AWARENESS

At a workshop on prayer given by Tony de Mello in Fujisawa City, Japan, the following exercise was suggested. The first part of it works well as an introduction to any of the ‘fantasy style’ meditations contained in this book:

Begin to quieten yourself. Become aware of your body and how it feels today. Start with the parts you find it easier to concentrate on and then launch out to others. Over a period of months, more and more parts will open up to sensations.

The purpose of the exercise is to be aware of all parts of the body from head to toe. If possible, bring your awareness firstly to your head. See if you can notice any sensations in your scalp area. Possibly you can detect a little tingling?

Now bring your attention down to your forehead and your face. Are you aware of any sensations in your face?

At first, you will be diffident and very few sensations will come to your notice. Then, with practice and patience, you may begin to feel something in these areas.

Now move your attention farther down your body. Try to become aware of feelings in your neck and shoulders. Do not look for anything sensational. Know that much tension is stored in the shoulder area and try to be aware of it.

When you are ready, allow your attention to travel downwards. Move through the various locations and pick up whatever vibrations you can discover. Become aware of how your chest area is, your stomach, buttocks, legs. Now bring your awareness to your feet as they are planted firmly on the floor. If you wish you can once more travel down from your head to your toes. See if any new awareness of feelings has occurred.

Finish the exercise.