Sphere Rolling
Original Source ↗(This is a preparatory exercise to increase the frequency of Lucid Dreams.)
Acquire metal spheres from 4 to 5 cm in diameter. First, practice rolling two spheres in your palm, then three—in one direction and then the other. You will notice that rolling them in one direction is easier than the other. Tilting the palm towards the thumb helps here.
Once you have mastered sphere rolling, proceed to the following exercise: Close your eyes, rotate the spheres in the "difficult" direction, and fix your attention on the sensation the spheres evoke in the part of the palm that can be called the "mound of the thumb." This is a very specific bodily sensation. Fixate on it. Do not spare time for this.
The trick of the exercise is that this sensation is very close to the set of bodily sensations of the dream body. This exercise will attune you to Dreaming with heightened awareness.
Sphere rolling has been considered an effective exercise for meditation and for developing hand dexterity since ancient times. Any manipulation technique—in magic tricks or martial arts—involves this exercise. You can find a lot of information about it. For now, we will focus on the sensations on the mound of the thumb.
Questions and Answers
Q: Sergey Izrigi, how do I roll 3 spheres together? I can't quite manage it yet :(( Sergey Izrigi, tell me, is the diameter really that important? Because if smaller diameter spheres can be used, then they can be successfully replaced with walnuts (my first spheres were exactly that :)
Sergey Izrigi: Everyone must learn to roll the spheres themselves (walnuts can also be used). Tilting the palm helps.
Q: We roll spheres and try to catch a certain sensation. What do we do with this sensation afterward? Try to reproduce it in a dream?
Sergey Izrigi: Yes. These exercises develop attention (in the context that CC gave to this word). Please, when you have a Lucid Dream, remember the spheres, take pebbles (or whatever is there) and roll them in the Lucid Dream.