Actual posture, imagined posture · Brief experiment Explore another posture in imagination while staying with physical contact.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Only if ordinary body awareness feels steady, imagine a second representation in the same seated position while retaining actual contact with the chair. Briefly imagine one arm in a different position.Compare. Identify which arm position is imagined and which is physically visible. Notice whether either feels more like “mine,” without needing to settle the question. End immediately if the distinction between imagined and actual becomes unclear.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Variation: Double position Represent an alternative while knowing the actual position.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Remain seated with physical contact clear. Imagine the same body sitting slightly differently, without changing your actual posture.Compare. Name the actual position and the imagined alternative separately. If either becomes confusing, finish and return.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Represented movement · Brief experiment Compare different ways of imagining an action.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Keep the arm resting. Briefly picture raising it, then consider the intention to raise it and the imagined feel of movement, without performing it.Compare. Notice whether these were distinct or unavailable. Check that the arm remained at rest; imagery is not physical movement.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Shift · Brief experiment Imagine a small change in viewpoint.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Keep contact with the chair clear. Imagine a viewpoint slightly to one side for a moment, then restore the ordinary perspective.Compare. Compare imagined and actual viewpoints. Does the sense of “from here” feel different? Keep that inward impression separate from what your eyes can actually see.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Imagine a tilted object · Brief experiment Change an object’s imagined orientation while keeping your own support ordinary.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Remain seated or lying securely. Represent a familiar cup standing upright on a table, then tilted slightly, then upright again. Describe the orientations in words if you do not form pictures.Compare. Compare whether you could choose and reverse the tilt, or whether the representation drifted. Return attention to the actual surface supporting you.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Imagine a heavier cup · Brief experiment Explore how an imagined weight changes the feel of a construct.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. With your body supported, imagine a familiar cup as slightly heavier, ordinary, then slightly lighter. Keep actual objects at rest. Words such as “heavier” and “lighter” can stand in for imagery.Compare. Describe whether the imagined property changed as intended or stayed vague. No lifting, balancing, heights, or water experiments.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Simple object · Brief experiment Choose a representation rather than a required picture.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Represent a familiar cup through shape, orientation, texture, or words. Use whichever mode is available.Compare. Compare with the real cup. Separate recalled details from invented ones.Return. Let the experiment end. Return to your surroundings and ordinary activity. Keep observation separate from interpretation.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Variation: Multimodal object Include more than one attribute without forcing vividness.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Represent a familiar object through any available combination of appearance, texture, weight, sound, and location.Compare. Which attributes remained distinct? Check available properties against the real object rather than rewarding vividness.Return. Let the experiment end. Return to your surroundings and ordinary activity. Keep observation separate from interpretation.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Rotate · Brief experiment Explore a coherent change in orientation.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Represent a simple familiar object and turn it mentally a little. A spatial or verbal description is enough.Compare. Turn the real object and compare. Where did the representation become uncertain?Return. Let the experiment end. Return to your surroundings and ordinary activity. Keep observation separate from interpretation.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Constructed sound · Brief experiment Keep imagined sound separate from hearing.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Recall a familiar bell, voice, or short musical phrase deliberately. Let it end when you choose.Compare. If possible, compare with a recording at comfortable volume. Identify the recalled sound as imagery, not a sound from the room.Return. Let the experiment end. Return to your surroundings and ordinary activity. Keep observation separate from interpretation.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Constructed touch · Brief experiment Represent an ordinary tactile experience.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Imagine holding a familiar object: its surface, temperature, or weight. Use descriptive words if tactile imagery is absent.Compare. Handle the actual object safely and compare. A convincing representation may still be inaccurate.Return. Let the experiment end. Return to your surroundings and ordinary activity. Keep observation separate from interpretation.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.A represented body · Brief experiment Include a whole-body outline without leaving physical contact.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Keep contact with the chair or floor recognizable. Represent your seated body in roughly its current posture, using imagery, spatial knowledge, or words. Add only a few landmarks: head, hands, feet.Compare. Notice which details feel like “me” and whether that feeling changes with attention. Keep actual sensation distinct from the constructed outline. If the distinction becomes difficult or uncomfortable, end the exercise.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Variation: One clear outline Begin with a simple representation.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Sit comfortably and feel where your body meets its support. Imagine the rough outline of one resting hand, or describe its shape in words. Leave out fine detail.Compare. Compare the imagined outline with your actual hand. Which features were seen, which recalled, and which invented?Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Move the representation · Brief experiment Change the imagined position while the body rests.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. While physically still, imagine the represented hand rising, then lowering. If comfortable, place the whole represented body beside its original position in your mental map.Compare. Notice whether you can choose the change and reverse it. Look at your resting body: the imagined movement has not moved it.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Place an object · Brief experiment Give a construct a chosen location.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Represent a familiar cup or stone. Imagine it on a nearby surface, then somewhere else in your mental map. Choose its orientation and one feature. Let actual objects stay untouched.Compare. Check whether the chosen placement remains coherent. You are imagining an object at a location, not putting a physical object there.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Beyond the visible room · Brief experiment Represent a destination without needing to see it.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Choose a familiar room you cannot currently see, or invent one. Mark its details as remembered or invented. Place your represented body or object there in imagination, while retaining actual contact with your seat.Compare. Ask whether you can maintain the intended location and bring the construct back. Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Change a scene’s boundary · Brief experiment Change one rule in a made-up scene, then restore it.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. While seated away from hazards, represent a wall with a closed doorway in a made-up scene. Open the doorway in imagination, then restore it. Use words or a sketch if pictures are unavailable. Optional playful variation: let a represented object pass through the imagined wall. Notice what opening or changing the boundary feels like; no particular response is needed.Compare. Compare a closed boundary with an opening. Notice ease, resistance, or no difference, then end the scene. Distinguish the scene from physical space. Do not enact it at a real wall, height, or water.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.A mental fortress Explore the full guide →
A mental fortress · Brief experiment Create a repeatable imagined place.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Choose a small invented room, garden, or fortress. Give it an entrance and three landmarks. Imagine being within it while feeling your actual support. Try opening a door, changing a wall, or softening an edge. Revisit briefly if useful.Compare. Notice whether protection or openness changes the feel of attention, effort, or “me.” Leave the meaning open, then set the place aside. Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.Build, revise, release · Brief experiment Explore choosing, allowing, and letting go.
Keep this brief, seated or lying safely. Stop at dizziness, panic, disorientation, an unsettling sense of unreality, or other concerning effects. Use the return steps. Do not push through; if effects persist or worry you, seek professional support. Unusual does not mean advanced.
Prepare. Choose a safe ordinary moment with no task demanding your attention. Decide what you expect to notice.Experiment. Recall one simple construct. Change one chosen property, restore it, and then deliberately let it fade. Keep the session brief; do not chase vividness or permanence.Compare. Notice the difference between choosing a change and trying to hold every detail in place. Can the construct fade without needing to keep it as “mine”? No change is required. Feel your support and return to an ordinary task.Return. Look around and name familiar objects. Feel the chair or floor. Move your hands and feet. Stand or walk only when steady and appropriate, then resume ordinary activity.Make It Yours. If this works for you, make it part of your practice. If it does not, let it go.
