Dear Jed,
Expanding was a gentle but somehow invigorating the nearest physical correlative would be loosening your trouser belt or removing a hat, and the abdomen/back of the head keeps on going! In the expanded mode it is very very, peaceful and all is welcome regardless of the content of the perceptions. I did this exercise in the peace of my sitting room and also in a stand of trees this afternoon, up in the hills during pretty stormy weather (I have pretty bad tinnitus so the wind kind of drowned that out for a change). With the expansion there was not just an acceptance of all ‘things’ but a happy knowing that, well, this is, whatever it is, just is! In terms of vision there seems to be a panoramic quality (not picking out specific objects) to it and this is sort of echoed isotropically in the frame of audible perception.
Re-contraction, hot on the heels of expansion, feels wrong and an effort but it can be done.
That the ‘self’ can be contracted showed it to be a fabrication a fiction. I was aware of another fiction - the image of a sphere contracting to a pea was hard to avoid. Never-the-less the distinction, between the two states, whatever they actually are, is clearly known.
Thank you.
Best J.
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