Note: In order to use this technique, you’ll want to remember its steps so you can perform it without having to open your eyes to read each one.  You’ll find a method to make it easier to remember the steps below.

With Your Eyes Closed:

1) Rotate your eyes upward and create visual images of anything that comes to mind.  Just let whatever pictures pop up roll freely at whatever speed they want for several seconds.

2) Next, rotate your eyes down and to the left and listen for several seconds to all the sounds you can here in the external world.

3) Then rotate your eyes down and to the right and do a quick body scan.  Just notice your body for several seconds.

4) To finish, let your closed eyes go anywhere they want for 4-5 seconds, then open them. Notice how centered and aware you are in the present moment.

Memory keys: With your thumb, tap the tip of your index finger and say “up for pictures.”  Tap your middle finger and say “down-left-sounds.”  Tap you ring finger and say “down-right-body.”  Tap your little finger and say, “eyes at ease-open.”

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