Sense Scrolling – 3 minute blank canvas mindfulness meditation

Our brains process reality through a filter of attentions and associations (eg. chair, building, tree, etc.). These filters, developed over time through culture, coding, and experience, can limit our freedom to explore and evolve our internal/external lives. Sense scrolling is a insight mindfulness meditation designed to loosen immediate associations, heighten senses, and give our filters the flexibility to deepen/change the way we experience our world. This insight mindfulness meditation can be performed in under 3 minutes, anywhere you can be still with your eyes closed.
Step 1 – Smell: Close your eyes (for steps 1 – 4) and focus on your breathing. Take 5 deep nose breaths and concentrate on the smell and temperature of the air. Your entire world is limited to that smell. Define it’s layers and overall character.

Step 2 – Taste: Focus only on taste. Explore your mouth with your tongue and define the current balance of salty/sweet/sour/bitter. This taste is your world – hopefully a minty one. (note: this step, combined with step 4, can also be performed during any meal to focus and enhance the experience)

Step 3 – Hearing: Your world is only the surrounding air vibrations. Try to differentiate all distinct areas of sound and pinpoint their locations, moving clockwise from back left to center front to back right. Separate the layers of sound from low frequency to higher pitched vibrations. You’ll be shocked by your acuity!

Step 4 – Touch: Your body becomes your world. Is there any air flowing across your skin? What is it’s temperature? What is your temperature? Pick 2 or 3 parts of your body and focus on them one at a time. What are the internal/external sensations. Are your toes touching the end of your shoe? Are strands of hair blowing across your face? Are you putting more of your weight on one knee?

Step 5 – Sight: Starting with only a dark empty world, open one eye. Concentrate on colour contrasts (yellow leaves against a blue sky), shapes (single leaf), highlight/shadow, and repeating patterns (building windows). Now open the other eye to experience the wonder of full depth of field. Look for motion patterns and perspective distances. Now add your other senses. This is your world – and it’s magical!

Note: Over time, besides giving you greater freedom of perspective and attentions, sense scrolling mindfulness meditation will actively heighten your senses and give you the ability to focus acutely on any of the five in almost any situation. You’ll be able to walk familiar route as a soundscape, smellscape, coulourscape, rather than just a landscape. Trying a new food will become a fully engaging adventure. And sex… well, let’s not even go there~wink.

Fun at work with seismic pattern DIY pencil skirt design

…Continued from Previous Post – The ugly pants burn! An old resolution is torched and a new 2012 personal style makeover begins


I tie my sweater around my long johns’ waist for modesty’s sake, and get down to business, armed with a tape measure from the 10th floor (can’t wait until I’m allowed behind the frosted glass!) and my geophysical company’s office supplies. Turns out paper – a material I thought I knew so well – has a grain, a weft that must be respected for it to cooperate with the human form. I coax the curves with a staggered layering of scotch tape (packing tape proves too tacky and final). Cutting the pattern on the diagonal creates the chevron effect, and the fit is tailored with four darts on the front and ten ½” darts on the back – ending at different points to create a lifting effect that perfectly cups my….. Finally, to stabilize the shape of the side seams, I bend and tape in two thin pieces of metal I find digging through old printer/computer parts in our infamous ‘back room’.

Suddenly a revelation hits me; I’m having fun. But more than that, I’m entirely sated by my present, fully engaged in an interactive learning with the material and task at hand. My senses guide me through fluid problem solving with real time risks and rewards. Is this what she wanted me to know? Is this ‘blank canvas living’?

When I ring the buzzer on the 10th floor to return the tape measure, my new friend answers the frosted door herself. I do a few poses and show her my sketches, along with the results of my (trying to be super sexy in long johns, wool socks, and a paper skirt) self-timer, guerilla-style, file room photoshoot.

Her fluorescent pink lips glow even brighter when she laughs. “I had a feeling you were going to surprise me…” she says. “Let’s make an appointment for you to come back and take a tour. You know, I’ve been looking for someone like you for a long time.”

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‘Burning the ugly pants’ personal style makeover comes to Blank Canvas Living

“You ever heard of Blank Canvas Living?” Our receptionist hands me the errant package, labeled with our company’s address, but wrong name and floor.”

“They just moved into the penthouse, I’ll run it up.” I head straight for the elevator bay, with the oddly shaped, brown paper wrapped escape tucked under my arm.

The lift doors slide open and I forget all about the package, my waiting desk, everything fades in the presence of the woman already on board. She is tall, magnificently ancient, with a long white braid and a mad flash of neon fuchsia lipstick – a lesser gloss would never balance the curious intensity of the eyes above. I take my spot in the opposite corner, but let my finger drop when I notice the 10th floor button has already been pushed.

The doors close and I am suddenly, acutely aware of my own appearance – a total systems fail. I feel the woman’s eyes judging me, even though I keep my gaze fixed on the carpeting, and on her exquisitely designed sneakers that I am suddenly, and acutely, wanting for myself.

“You know,” says the woman, “every second you wear those pants you mock God.”

I look up mortified, and find her smile glowing brighter. “That might be a bit extreme,” I say.

“You’re holding your crotch together with packing tape. Do you have another definition of extreme when it comes to fashion sacrilege?”

“I know they’re grim, ok fine. But the receptionist gave them to me ages ago and I’m not really trying to impress anyone down there <<pointing to mystical 6th floor below>>. But, in my defense, I did write an epic makeover serial on my older blog called ‘burning the ugly pants’ and these were them.”

The woman crosses her arms and stamps a sneakered toe. “Writing isn’t worth shit if you don’t live it. You and I are going up to the roof right now and we’re going to burn those abominations you call pants. Come on girl, it’s time to stop screwing around.”

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