The technique that amplifies the power of your intention...
A distillation of G.Gurdjieff Self-awakening techniques and modern neuroscience...
A powerful daily tool to increase your presence and awareness.
The objective of this practice is to increase your self-awareness and your ability to remain present naturally throughout the day. In this way, developing a clearer state of mind and the ability to remain present in any life situation.
You become more and more able to consciously "respond" rather than unconsciously "react", based on the inner mechanisms of your personality. This first practice is propaedeutic to the second and third practices.
The technique is based on setting and renewing a specific intention in your mind:
(remaining present and self-aware in a specific moment of the day whatever you are doing)
When we set an objective in our mind and we achieve it, we naturally increase our awareness, our inner energy.
So, every time you "self-remember", i.e. you become self-aware, you will have achieved your objective and increased your presence for the next opportunity of the challenge.
You will notice more frequently the difference between when you are fully present, alert, "awakened", and when instead you are "lost" in the mind, maybe captured in some mental loop - in a lower level of consciousness. A level in which you believe that you are truly awake, but really you are still "asleep".
Like any other mindfulness practices, Self-remembering requires energy.
So, if your practice is too frequent, random or disorganised, you will be wasting precious energy making it less effective. When instead you focus your effort in specific scheduled exercises, you will maximise the results (MEYA's 7-week suggested program is provided below).
What is Self-remembering?
Self-remembering means being self-aware and completely present - without any other thoughts interfering in what you are doing – at or during a specific time, which is triggered differently in each exercise. Self-remembering is not just a memory and a concentration practice, although these are key elements of the practice. Self-remembering essentially means "to be fully centred", i.e. fully present and anchored to your Essence. It's a form of detachment in which you "divide your attention": between the activity you are doing and your self-awareness simultaneously.
This is what differentiates this practice from other forms of mindfulness. In that moment by achieving your objective to self-remember and by splitting your attention, you will naturally increase your energy and presence.
In addition, by concentrating the effort on a few of specific challenges each week, the effectiveness is maximised. So only apply the maximum effort to stay present in those moments. Welcome any other spontaneous moment of presence during the day but avoid putting in any effort to trigger it or maintain it: the more the effort is focused and concentrated on only those specific moments of the day, the more effective the practice is.
The magic of Self-remembering: the effort is what counts, not the result!
This concept is easy to understand with an EXAMPLE.
Let's consider the first exercise of the 7-week suggested schedule:
Intention: "For a week, remember to be present every time you go through a door".
By setting this intention, you create a trigger in your mind and whenever you remember it, with a snowball effect, you will increase your energy and presence. The snowball effect derives from the fact that:
If you remember to do it when you go through a door, you will have achieved your goal and increase your energy!
If you remember later, for example, after 5 minutes, you will STILL have achieved your goal and STILL increased your energy!
So the practice work as long as – at some point – you remember!
In the beginning, you will forget most doors and only remember later. Don't worry because that's normal, just renew your intention and you will notice after a few days how you will start noticing every door; at that point you are ready to move to the next exercise and keep building your awareness.
In this process, you will be also increasing your ability to remain present in all the other situations of your life outside the practice.
In time, you will be able to keep any spontaneous moments of presence for longer as you notice more easily when you fall back into the mind and find yourself fully identifying with it again.
All that is required is your intention to self-remember!
How to practice
We recommend following the suggested schedule below, however, if you prefer, just pick the exercise you feel comfortable to challenge yourself with and commit yourself for 1 week. You can also select different combinations of exercises or extend one exercise for longer than a week.
The practice is based on 2 types of exercises:
• Short exercises that are triggered by a specific activity (e.g., self-remember every time you go through a door)
• Exercises that require an extended effort to remain present during an activity (e.g., 3 times a day avoid moving your hands during a conversation for 5 minutes).
It is important to focus the effort, so consider those specific windows to do the practice as your daily opportunity for that week. If you feel any frustration or excitement in anticipation, that is great as they will increase the level of inner energy.
Don't be hard on yourself, but be full of determination: remember it's the effort, not the result, that counts!
Whatever your level of awareness is today is not important, what really matters is to start to build it up from now. And never give up!
What can you expect as you practice?
1 - Increased awareness.
You may start noticing more details in every daily situation: your unconscious physical movements and mental patterns. How you are taken by your moods and emotions. You will notice more the level of awareness of the people around you. Their automatic words, their automatic reactions and their subconscious face expressions.
This higher state of alertness could be reached as a sudden realisation or a slow build-up, or maybe something you already felt before, but you had never realised. In any case, you will feel more present and alert in your daily life.
2 - A reduced sense of identification.
By being present, you can start to "observe" your thoughts and become able to better control compulsive or repetitive thinking and negative imagination. You will feel much more in control of your body movement and your voice. At later stages, you will feel less identified with the energy of your emotions, increasing your ability to detach and better deal with any daily challenge.
3 - Increased willpower.
You will notice an increased ability to concentrate for longer on mental task, reduce procrastination and be more focused at will.
4 – Heart Opening.
Self-remembering is also a spiritual awakening practice. As you raise of your vibration, your heart centre is energetically stimulated and gradually opens, awakening your Higher-Self and reach a mind-heart balance, also defined as “flow state”.
As you embark on this practice, there are a few optional recommendations to consider:
a) We suggest keeping this practice as a sort of "personal secret," as this increases the intensity and preserves more energy
b) Make sure you drink more water than you usually do. Just keep a bottle of water in front of you it will help you to remember.
c) Limit your intake of red meat, alcohol, sugar, and processed food when possible.
d) If you struggle to remain present and divide your attention, use your breath or your body to anchor yourself to the present moment (for example by focusing on your breathing).
e) Stimulate your abstract mind. Your abstract mind is the gateway to higher levels of consciousness. Maybe read something that inspires or challenges you. These are two books that we particularly like: "The Power of Now" by Eckhart Tolle and "Draco Daatson's Book" by Salvatore Brizzi... Deepen your understanding of presence and inner alchemy!
MEYA 7-week self-remembering program.
Below is our recommended program. Each week has different exercises. In the evenings, remember to consider how the challenge went that day. Set the intention for the next day and renew it in the morning. After the seven-week cycle, you will be able to decide how to combine your exercises to keep the effort at a comfortable level; you may also come up with your own, personalised challenges. Remember that energy goes in cycles, so if you feel that you need to take a break, then do it. In any case, we recommend having a break every 7 weeks cycle.
Exercise 1 - Be present each time you dress and undress
Remain conscious of your movements, and notice all the mechanical ways that you unconsciously use when you carry out this simple action. Intentionally change the way you tie your shoes or put on your socks, this will help you to remain present. Initially, if you find it hard, repeat mentally, "I am taking my shirt off..." etc. or anchor yourself to your breath.
Exercise 2 - Be present every time you go through a door
The first few times, you will forget to do and only remember after a short while. Just commit yourself with your intention to do it at the next scheduled time. This will increase your willpower. This particular exercise also has a symbolic value that increases its power by giving a signal to your subconscious mind: going through a door represents going through a passage, from one room to another, or from one level of awareness to another.
Exercise 1 - Be present during any toilet or bathroom activity
Focus on the sensation in your body, your movements, and your breath. Notice the temperature and smells. You can swap your hands when you brush your teeth as an anchor to remain present. In the shower, you can focus on the sensation of the water on your skin, the smell of the soap, the temperature of the water. Notice how appreciate more the experience.
Exercise 2 - Be present every time your phone rings
Take a breath and then answer. If you forget don’t worry as, whenever your remember you will have achieved your objective and increased your awareness. Improvement in the challenge will come as a consequence.
Exercise 1 - Avoid using a common word or phrase for a day
Select one word for a whole week, or to make it more difficult, choose a new one each day. For example, words such as "like", "because", "why," "you know”, "yes/no", "okay” and any other frequent words or expressions you commonly use. This will force you to control your mind and find a different word to express the same meaning. You can choose to change an answer you usually give: for example, if to the question "How are you?" you normally answer: "Very well, thanks and you?" you could choose to answer: "Today is a beautiful day!". Do this for the whole week and see how much control you have of your mind!
Exercise 2 - Be present while eating
You can swap your hands while you are eating to help you maintaining your awareness. This exercise will force you to stay present while you are with other people by using the "discomfort" of switching hands as an anchor for your divided attention - between the inside and the outside.
Exercise 1 - Be present while you are eating
In particular, be present from the moment you put food in your mouth, to when you swallow the bite. Bring the attention to your chewing, focus on the taste, the texture, and the different flavours, and do it consciously. This will also improve your digestion. You might start feeling the flavours more intensely, which will satisfy your appetite with less intake.
Exercise 2 – Mirror the person you are having a conversation with
Subtly mirror the posture of a person you are having a conversation with. Notice how it increases your awareness by splitting your attention between the conversation and your body movement.
Exercise 1 – Avoid moving your hands while you are in conversation
At least three times a day, avoid moving your hands for 5 minutes while you are in a conversation. Hold your hands still, relax to avoid tension and then split your attention between the outside conversation and your hands. Notice how a higher sense of presence is needed to maintain the conversation and at the same time, be in control of the body. As you improve, increase the time to 10 minutes or do it 5 times per day.
Exercise 2 - Be present every time you sit or stand up
As this can be a “high frequency” exercise, you can increase your energy by taking notes of how many time you were successful to remember in a day. Refine your intention to always improve your personal daily record.
Exercise 1 – Remember to take a deep breath every hour
Every hour, remember to take a deep breath, relax your shoulders, and then the rest of your body. Start noticing how each hour you accumulate some tension and also how you can effectively release it. We recommend you keep doing this exercise even after the seven weeks as it allows you to release tension accumulated during the day and allows energy to flow better in your body.
Exercise 2 - Be present whilst walking
While you are walking, make your best effort to be present for 10 minutes. You can reduce your usual pace to increase your presence. If you find yourself distracted by the mind, just breathe and go back to your centre, splitting your attention between the outside and the inside. Maybe try to move your arms in different ways. Commit your full effort to stay present for the full 10 minutes or longer.
Exercise 1 – Conscious talking
For a week, throughout the day, remember to only speak when you have something relevant to say. This will force you to be present before you say anything to consider if it is relevant or not. In this was, if you decide to speak, you will be doing from a state of presence. Notice any time your speaking is triggered from something on the outside, rather than you conscious decision. You can start by avoiding any unnecessary expressions (i.e. complaints, gossip, generic comments about the weather, etc.). Or you can find a topic and avoid thinking or talking for the whole day (e.g., weather, latest news, one person, one situation, etc.)
Exercise 2 - Be present every time you switch on or off a light or anything electrical
You can start by guessing how many times you do this in a day, and then check. This gives you the motivation to count and to stay present. To make it more difficult, you can add in something like how many times you change the channel on the TV.
Any question about the practice or to give us any feedback, please email us: firstname.lastname@example.org
Enjoy the practice!