Close your eyes and breathe out. Visualize a circle.
Within this shape,
place whatever feeling or sensation you are experiencing right now:
contentment or anger, grief or joy, pain, discomfort, pleasure, sleepiness, love, excitement, or terror.
Watch the feeling you’ve summoned move within the circle.
Does it have a color or texture or shape?
Observe whether the feeling strengthens or dissipates or stays the same.
What do you learn
by observing this feeling? When you are ready, release the circle.
Breathe out and open your eyes.