The Exercise- The School of Practical Philosophy

Here are the instructions for The Exercise, a central element of teaching at the School of Practical Philosophy:

Find a balanced, upright and comfortable posture from which you need not move.
Become aware of where you are right now.
Be aware of any expectations or concerns that may be present in the mind or heart.

Now, let them go. 

Feel the weight of your feet on the ground.
Feel the weight of the body on the chair.

Feel the gentle pressure of the clothes on the skin.
And the play of air on the face and hands.

If your eyes are open, welcome color and form, light and shadow ... without comment.
Taste.
Smell.

Watch the breath as it enters and leaves the body. (Leave ample time.)

Now be aware of hearing.
Hear all sounds as they rise and fall without comment or judgment of any kind.
Let the hearing run right out to the furthest and gentlest sounds, embracing all.

With the body completely relaxed, the mind clear and the heart open, simply rest in this great awareness for a few moments.