And just for a moment,
Feeling the sensations that reveal the presence of your body.
Feeling the sensations that reveal the presence of your body.
You may not see your body with your eyes closed,
But there is a cocktail of sensations that reveals its presence.
Feeling what's there to be felt.
Feeling what's there to be felt.
And then as an experiment,
Break into a smile.
Break into a smile,
Even if it's somewhat deliberate.
And notice the effects on the cocktail of sensation that reveals the presence of your body.
Possibly a certain glow or pleasure in the face spreading out from the smile.
Back into the scalp,
Down the neck and into the chest.
Perhaps a bubbling up or a glowing happy feeling or pleasurable feeling in the chest or solar plexus that spreads,
Radiates down the arms into the hands which are hanging relaxed,
Restful.
Noticing both the source and the spread of the sensations.
Allowing,
If you can,
Those sensations to spread across the whole body.
Even perhaps very subtly.
And if not,
Just feeling those sensations where they can be felt.
And if you can feel nothing at all,
Just feeling the activity of the smile itself.
The arranging of the facial muscles.
And then letting go of the deliberate attempt to smile.
Going inside and visualizing for a moment somebody or something that you love,
Something that produces associated sensations of good feeling.
Could be a person,
Could be a pet.
It doesn't matter if this image is fixed or clear.
It could be fleeting,
Smoky,
Shifting.
That's fine.
But holding in your inner visual space,
This image.
Might be fixed,
Might be a small movie clip,
Three,
Four seconds perhaps,
Of somebody turning to face you or laughing or smiling.
And once again,
Tracking the spread and the flow of the sensations through the body.
And then adding to that something in your internal talk space.
Constructing for yourself some sort of mantra or repetitive phrase associated with the image.
It needn't be anything elaborate.
And you may try two or three different small phrases before you settle on the one that feels right for right now.
And combining the repeating of this phrase in your inner talk space with the generating of this image in your inner visual space.
And attempting these things with 70%,
So to speak,
Effort.
Not bearing down so much that it creates strain.
But also engaging in a certain playful,
Curious way that's not completely passive.
Like tuning a guitar string,
Too tight it snaps.
Too slack.
It just hangs.
Playing with your effort so that it becomes effortless.
Effortlessly active.
And then adding to the inner visual content and the inner auditory content.
Add the smile.
Combining the see,
Hear,
And feel systems.
Perhaps feeling those happy,
Pleasurable sensations filling every part of your body.
Spreading.
Covering.
Soaking.
Into your cells.
Perhaps even radiating out.
Front,
Back,
Left,
Right,
Up and down.
And if you feel nothing at all,
That's fine.
Just feeling the sensation of a smile.
Noticing the content of the inner see,
Inner hear.
And then adding to the inner auditory content.
And then adding to the inner auditory content.
And then adding to the inner auditory content.
And then adding to the inner auditory content.
Okay,
Good.
Good work,
Guys.
