Go ahead and take a minute to settle into your posture.
See if there's any unnecessary tension you can relax,
Like your arms or legs holding you up,
Anything in your face.
And so this first exercise is pretty interesting right out of the gate.
We're going to have CL as the main focus range,
But we'll be doing this ongoing labeling with mental dialogue about what you see and just absorbing what that experience is like.
You may be able to notice how that impacts what you're seeing,
How it impacts your attentional skills,
How it feels to allow yourself to go on.
So in your mind,
It'll be kind of short stories about things,
Recommended to start even with your own little area where your body is or any of your belongings because it's very easy for those to trigger thought.
So with my eyes open,
I'd be looking at something like my dress here,
And in my mind I might just do it in the same label.
Oh yeah,
I remember when I went to that event at school and somebody else had on a different outfit that had the exact same pattern,
So that means we got it from the same store and didn't realize how cold that would be,
So I had to put tights on.
And then that's,
You know,
Several seconds,
So I'll switch to another object,
And like,
Yeah,
Steve's wearing socks,
But his is so short,
I wonder if his ankles are cold.
Oh,
I wonder if they're two different socks.
The toes are a different color.
I'm going to switch to another object.
Now I'm noticing this chair,
And it's red,
And it has this black,
It looks like lacquer and reminds me of Chinese art.
You say you're going to switch every few seconds and have this let your.
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Not just let your inner dialogue go,
But create inner dialogue if necessary to find out what it's like.
The really interesting thing is that we're not doing it unconsciously,
Which is normally how that happens.
So now you're consciously having the inner dialogue going.
So go ahead and try that for a couple minutes.
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You might notice that you feel further away from that point of contact than usual when you're practicing.
And yet at the same time,
It can be really interesting to notice how those mental formations get a life of their own,
How they impact your sense of humor,
How they adopt.
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Try that for a couple minutes and notice how it's different than the first exercise.
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So now let's try something still simpler that tends to emphasize contour.
With your eyes open a little bit,
Just notice every few seconds whether your visual experience is outer,
Something outside your head,
Inner,
Something in your mind,
And if you need more labels than that,
If you get those at once,
You can label both.
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