In the following adaptation of TSK exercises, " . . . " signifies a pause, time taken to do the preceding instruction.
Steve Randall
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Suppose that you are emotionally upset in some relationship. You can explore the physical and emotional tension in your body. Imagine yourself as a tiny point of awareness. As that tiny point of awareness, travel through your body exploring particularly the areas in which there is tension and a feeling of heaviness. . . . Move through the space of the body, and when you encounter some heaviness or density, travel through it and allow it to open up. . . . You can also allow the size of the body to change. It might expand and become more spacious, allowing you to more freely travel through the densities and heavy feelings. . . . Continue, and allow the space and awareness to become lighter and more open.
When emotionally upset, we are usually maintaining some kind of position or point of view. See if you are aware of a position that is being maintained. Allow yourself to feel the firmness or rigidity of any such position. This position will usually be opposed to another position represented by the other person. Allow yourself to become aware of that other position. . . . Then become aware of the boundary or energy between the two positions. Notice how the two positions divide up the space. . . .
Let the opposed positions and their associated thoughts and stories do battle with each other, while you simply listen to the stories and observe the conflict. . . . At first the thoughts and positions may alternate in prominence or weight as you observe, but as you continue, they might both be present at the same time, carrying equal weight or significance. . . . Focus on the feeling of disagreement or conflict, and see whether you can find some kind of balance within the feeling of disagreement.
Steve Randall
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Suppose that you are emotionally upset in some relationship. You can explore the physical and emotional tension in your body. Imagine yourself as a tiny point of awareness. As that tiny point of awareness, travel through your body exploring particularly the areas in which there is tension and a feeling of heaviness. . . . Move through the space of the body, and when you encounter some heaviness or density, travel through it and allow it to open up. . . . You can also allow the size of the body to change. It might expand and become more spacious, allowing you to more freely travel through the densities and heavy feelings. . . . Continue, and allow the space and awareness to become lighter and more open.
When emotionally upset, we are usually maintaining some kind of position or point of view. See if you are aware of a position that is being maintained. Allow yourself to feel the firmness or rigidity of any such position. This position will usually be opposed to another position represented by the other person. Allow yourself to become aware of that other position. . . . Then become aware of the boundary or energy between the two positions. Notice how the two positions divide up the space. . . .
Let the opposed positions and their associated thoughts and stories do battle with each other, while you simply listen to the stories and observe the conflict. . . . At first the thoughts and positions may alternate in prominence or weight as you observe, but as you continue, they might both be present at the same time, carrying equal weight or significance. . . . Focus on the feeling of disagreement or conflict, and see whether you can find some kind of balance within the feeling of disagreement.
In the same way that you did with your body, allow a tiny point of awareness to travel through the two spaces and open up the separation and the boundary between the spaces. . . . See whether the sense of distance between the two positions or points of view diminishes. . . . Notice whether the positions are any less definite from what they were originally. See whether the boundary between the two spaces has changed in any way. Is there any kind of space that includes the two positions now?
Notice how the mind, the body, and emotional feeling interact. Notice how they change from moment to moment. . . . You may also notice tendencies for the self to intervene and maintain the intensity of feeling as well as the positioning of mind. . . . There may also be a tendency for the self to remain outside the feelings and to simply observe what is happening from a distance. . . . to comment on and think about the situation but not be totally involved in it. . . . Notice the complex interrelating among selves, sensations, mind, thoughts, emotions, body, and other, which constitutes the two people in this situation. . . . Notice the tendency to own or disown different aspects of the scenario, to draw them towards, or push them away from the self.
Now observe how thoughts arise and then disappear. In the movement from one thought to another, a kind of force or energy accompanies specific thoughts, creating a momentum that pulls or draws thought forward. . . . Some thoughts seem very large and heavy, while others are smaller and lighter. Each thought may have a different weight or gravitational pull. Observe this gravity of thinking in operation.
Where do the thoughts come from?. . . Where do the thoughts go?. . . What happens in the interval between one thought and the next? . . . Watch very sensitively for the moment when one thoughts fades and another arises. There may be a space available there which you can contact and even expand.
Now, as thoughts arise and disappear, see whether each thought has some kind of space within it, or with it. Is there some sense in which each thought is also space?. . . See whether there is any difference between space and thought.
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