Opening the Senses

Exercise no. 1 Arms

Place your hands together, with your fingers interlaced. Stretch your hands above your head towards the ceiling. As you reach up take a deep breath and inflate your lungs and rib cage. Then, exhale and release your arms back to your sides.

Repeat three times.

Exercise no. 2 Eyes

Place your hands together in front of you. Rub your hands together vigorously for a few seconds to create energy and heat.

Place your hands on your eyes. Let the head and energy go into your eyes. Gently rub your eyes to relax the eyeballs and the muscles around the eyes.

Exercise no. 2 Eyes (continued)

Take your hands away from your eyes

Exercise no. 4 Ears

Place your hands together in front of you. Rub your hands together vigorously for a few seconds to create energy and heat.

Release your hands over your ears and press this energy into your ears. Release your hands.

Repeat this action three times.

Exercise no. 4 Ears (continued)

Place your hands together in front of you. Rub your hands together vigorously for a few seconds to create energy and heat.

Massage the edges of your eyes. Then place your index fingers inside your ears and wiggle them to open up the ears.

Exercise no. 4 Ears (continued)

Pull the ears open and let in every detail of every sound

Exercise no. 6 Nose

Place your hands together in front of you. Rub your hands together vigorously for a few seconds to create energy and heat.

With your fingertips, massage your nose. Clear our the nasal passages and let in all the smells.

Place your fingers next to nose and spread your nostrils wide. With your nostrils wide open, breathe in through your nose and breathe out through your nose.

Repeat this action two times.

Exercise no. 6 Mouth

Place your hands together in front of you. Rub your hands together vigorously for a few seconds to create energy and heat.

With your fingertips, massage your nose. Clear our the nasal passages and let in all the smells.

Place your hands on your mouth. Massage your lips, the muscles around our mouth, your chin and your cheeks.

Relax your tongue. Open your mouth as wide as you can. Stick out your tongue and say, "aaaaah."

Repeat this action two times.

Exercise no. 7 Breath

1.
Standing.
Breathe through your mouth only.
Suck in the air as forcefully as possible.
1 time in 1 time out.
2 times in 2 times out.
3 times in 3 times out.
4 times in 4 times out.
5 times in 5 times out.
6 times in 6 times out.
7 times in 7 times out.
8 times in 8 times out.
9 times in 9 times out.
10 times in 10 times out.

2.
Sitting on the ground.
Close the left nostril with a finger
and breathe in air deeply through the right nostril nine times.
Close the right nostrils and breathe in air deeply through the left side nine times.

Open both nostrils and breathe in air deeply nine times.

The Abramović Method is a series of exercises developed by Marina Abramović which aim to explore the limits of body and mind. Its practice, detached from the distractions and hurry of the modern world, demands focus and introspection, providing those who engage in it a state of clarity and connection with their own self, something that is increasingly rare in our daily life.