Pick an activity you can do automatically, e.g.:
- sitting
- lying down
- standing
- blinking
- existing
Do the chosen activity, without strain or struggle, for as long as you want.
During the session, if something seems off, feel free to recognize you are already doing the chosen activity
I.e., feel free to recognize you are succeeding & you have been succeeding the entire session
Feel free to say "yes," "sitting" (e.g.), & "succeeding," silently or aloud, to acknowledge your ongoing success
When done, bow gently 3 times: to activity, to recognition, & to you
variation: now choose a deliberate activity, e.g.:
- feeling the heart
- noticing the breath
- sensing the body
- smiling
- sensing & gently adjusting posture
- sustaining an attitude of "yes"
Do the chosen activity, without strain or struggle, for as long as you want.
If you get distracted & stop doing the activity, no problem. Just notice that, & feel free to reengage the chosen activity.
As you reengage the chosen activity, feel free to say "yes," "feeling" (e.g.), & "succeeding," to acknowledge your ongoing success
When done, bow gently 3 times: to activity, to recognition, & to you