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Week 4

Life Work 

Exercise one

A new practice: into-me-see.

The goal of into-me-see is to move yourself into your deeper emotions thereby moving your partner emotionally as well.

Moving yourself into your deeper experience will introduce new music to your relationship dance.


INTO-ME-SEE: a two step practice.

Step 1

Into-me: breathe as a way into yourself; breathe as to become self-aware; breathe to discover your inner world. We use our breath to access our deeper emotional experience. Pause and breathe.


Step 2

See: what am I noticing, feeling, experiencing? What is happening with me right now? 


What is one sensation you are aware of?

What are the words or images that best describe this felt sensation you are aware of?

For example, fire in my belly, tension in my head, free falling, a lump in my throat, a punch in my gut.


Give yourself time, stay here, pay attention to the sensation.


Continue to listen even more to what the felt experience is telling you. If the sensation could use words what would it say? What does it need, if anything?


Debrief: What did I learn about myself by becoming aware in this moment?

What new insight did I acquire by focusing on what I notice?


Practice into-me-see 5 times per day and write about your experience. Keep in mind you can have a simple non eventful experience.

















Exercise two

A Body Scan

A daily body scan can develop your ability to “see” into yourself thereby further deepening your into-me-see (self awareness). A body scan also allows you to inhabit yourself more, or become centered within yourself which allows for a fuller experience of yourself. A daily body scan is a practice that turns our awareness towards ourself instead of being off in outer space, the past or the future.


See if you can commit to doing the following Body Scan once per day. You choose the time.


Exercise three

Using the practice of into-me-see to enhance your experience of poetry.


"Poetry may make us from time to time a little more aware of the deeper, unnamed feelings which form the substratum of our being, to which we rarely penetrate; for our lives are mostly a constant evasion of ourselves."

T. S. Eliot


Use the practice of into-me-see (breathe and see/notice your inner experience) as you experience reading the words of this poem. 


Hokusai Says

by Roger Keyes


Hokusai says look carefully.

He says pay attention, notice.

He says keep looking, stay curious.

Hokusai says says there is no end to seeing

He says look forward to getting old.

He says keep changing,

you just get more who you really are.

He says get stuck, accept it, repeat

yourself as long as it is interesting.

He says keep doing what you love.

He says keep praying.

He says every one of us is a child,

every one of us is ancient

every one of us has a body.

He says every one of us is frightened.

He says every one of us has to find

a way to live with fear.

He says everything is alive --

shells, buildings, people, fish,

mountains, trees, wood is alive.

Water is alive.

Everything has its own life.

Everything lives inside us.

He says live with the world inside you.

He says it doesn't matter if you draw,

or write books. It doesn't matter

if you saw wood, or catch fish.

It doesn't matter if you sit at home

and stare at the ants on your veranda

or the shadows of the trees

and grasses in your garden.

It matters that you care.

It matters that you feel.

It matters that you notice.

It matters that life lives through you.

Contentment is life living through you.

Joy is life living through you.

Satisfaction and strength

is life living through you.

He says don't be afraid.

Don't be afraid.

Love, feel, let life take you by the hand.

Let life live through you.


What was your experience?

How do you think practicing into-me-see effected your overall experience?

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