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Begin in a state of external and internal relaxation, that is, go through the external and internal practices first. Then, feel your head again, feel your scalp, and below it your skull. Begin to feel your brain inside your scalp. Feel your brain as if it were "tense." Then, let that tension loosen up and "flow" inwards and down, towards the centre of your head. Concentrate on this and move inward one layer at a time. Continue lowering the tension with a sensation of "falling" as the top of your brain begins to feel very soft and pleasant. Always move down, down towards the centre of your head, down below the centre, lower and lower. Feel a soft, warm, and fluffy sensation. Repeat this exercise several times until you become proficient at it.