ADA itself could do with some clarifying. ADA is not really at first about noticing everything around you. When you are beginning you don't have to notice what everyone is doing, where shadows are, how lights casts across things, smells, how your clothes feel on you, how gravity is affecting you, what you are thinking, what you are holding, where you are, how you got there, etc.
It gets too much, and eventually discourages you when you can't do it all and it feels like too much, and then you give up and forget it.
What I was told to do, and what is working for me so far, is just doing things related to your body. Be aware of your position: are you sitting or standing up? Is anything touching your body? Next, feel the cushions in your shoes, how they feel when you walk. Then your clothes, how they rub against your body and how loose/tight they are. The notice your breathing, how the air goes in your nose, down to your lungs, feel them expand, then breath out.
Notice these for as long as you can for about 4 days to a week, then upscale it. Make sure you do it often enough, then upscale, don't just wait 5 days then upscale.
I am aware for about 10 minutes each hour, spread out into 1-2 minute segments, as I get distracted or I have to do something. Just do it as often as you can, it's only a good thing, you can't overdo it, but not doing enough only slows your progress.
So far for me, I have been at it for 5 days, and my dream vividness has gone up, as well as the amount of dreams.
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