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Senses Initiated Lucid Dream (SSILD) Official Tutorial

Senses Initiated Lucid Dream (SSILD) Official Tutorial} Wednesday, January 16, 2013} Background SSILD is a modern lucid dreaming technique. It is easy to learn, highly effective, and produces consistent results over period. I developed this technique in 2011 in order to teach lucid dreaming to fellow dreamers on a Chinese forum. The first written version of the technique was published under the title "", which literally translates to "A Very Mysterious Technique". This is rather fitting because at the time no one had the faintest idea why it worked. Despite this lack of theory, the feedback on the technique was overwhelmingly positive. Within just a few months we gathered

many hundreds of success stories! Building on this initial success, we continued to refine the technique, and it essentially became a collaborated effort among hundreds of people. The tutorial went through a few revisions, and with each version we saw improvements in ease of use and effectiveness. A year later I wrote the first English version of the tutorial and published it on a few lucid dream online forums. This time I chose the name "Senses Initiated Lucid Dream", partly to conform to the unofficial but widely accepted naming convention of LD techniques, and partly due to increased knowledge and understanding gained during the past year. While people on these forums appear more slow to embrace a brand new technique, the result was nonetheless quite promising. Between DreamViews and LD4All, there are more than a hundred success stories recorded in 9 months, within only two threads. Today, SSILD has become one of the most popular LD induction techniques on the Chinese

forum, which has grown to host more than 80,000 members. The numbers of success stories are too numerous to count. Another exciting aspect is SSILD's long-term sustainability. Whereas many techniques appear to become less effective over period as the users' initial enthusiasm wane, SSILD delivers consistent performance, turning novices to experts, and experts to masters. For example, more than a dozen members on my tiny personal forum are able to induce LDs on a daily basis. One of them even logged nearly 500 LDs/OBEs in full detail within less than a year, a remarkable achievement by all means. Design Philosophy SSILD is designed from the ground up to be simple, "idiot-proof" even. It does not utilize advanced techniques such as relaxation and visualization, and stays away from delicate, nonmeasurable mental exercises. It despises the notion that lucid dreaming is more "art" than "technique". It does not require you to be gifted or creative, in fact, there is little room for improvisation. Just follow the simple steps outlined here and you

should be all set. SSILD is made so concise that if you mix in other stuff you may actually end up creating negative impact on its performance. The "Cycle" The core component of SSILD is called a "Cycle". Each cycle consists three steps: Focus on Sight: Close your eyes and pay attention to the darkness behind your closed eyelids. Don't strain your eye muscles though. Your eyeballs should be resting, totally relaxed. If you don't see anything that's only normal. Do not attempt to spot visuals by moving your eyes around. Focus on Hearing: Further relax your eyes and shift your attention to your ears. If the room is quiet enough you might be able to hear some noise inside your head or the sound of your heartbeat. However, if you can't hear anything it is okay to listen to external sounds too. Focus on Somesthetic Senses (Touch): Direct your attention to your body. Feel it and see if you spot any unusual sensations such as tingling, heaviness, lightness, spinning sensations, and so

on. If nothing like these can be felt, you can also try to feel the weight of the blanket, your heartbeat, temperature of the air, etc. The repeated stimulation on the senses enables SSILD to condition our mind and body into a subtle state that is optimized for lucid dream to occur naturally. We should keep this in mind so we don't make the common mistake of "trying too hard" during the cycles. Beginners usually want to see things, hear things, and feel things. When nothing unusual happens they become discouraged or even desperate. Avoid this mistake at all cost! One should not expect to experience anything phenomenal during the Cycle. In fact, it is better to expect NOTHING at all will happen. The Steps 1. Go to bed early, preferably before 11pm. Set your alarm to wake up after 4 or 5 hours. 2. Get out of bed and stay awake for 5-10 minutes. I suggest you visit the bathroom, rinse your mouth, and walk around or stretch a little bit. Try not to become too awake though.

3. Return to bed and lie down in a comfortable position, preferably different from the one you usually use. This is to prevent you from falling into sleep prematurely. However, if you are the type of person who requires extra effort to fall asleep, you may want to use the usual position instead. 4. Perform the "Cycle" quickly, repeat 4-6 times. This serves as a warm-up exercise so each step should be very short, a few seconds should be sufficient. 5. Perform the "Cycle" slowly, repeat 3-4 times. This step is the most important one. You should take extra time during each step. Thanks to step 4, at this point you should have become sufficiently relaxed and you will find focusing on the senses become much easier. For example, your eyes will feel more relaxed, and you may get visuals such as lights, colors, or movements. You might also notice that the external sounds seem to be fading into the background. Do not get excited though. You should observe quietly and after a while move on to other senses. As far as timing goes we are flexible, but in general each step should take no fewer than 30

seconds. During the slow cycles, you may become distracted by a lot of random thoughts. This is a good indication that you are close to falling asleep. Do not try to suppress these thoughts -- they are your friends. Imagine they are gentle waves and let them carry you and wash you away from the shore of reality. You will occasionally become alert and realize you have lost track of your exercise. No worry, just start from the beginning of a cycle and you should be fine. 6. Return to the most comfortable position and allow yourself fall into sleep as quickly as possible. Do not think too much and do not worry if it will work. The quicker you can fall asleep the more likely it will work. Have faith! What happens next One key characteristic of SSILD is that it is neither a WILD nor DILD technique. It is a hybrid. As such, it is important to become familiar with all the possible scenarios so you will maximize your chances.

1. Hypnagogia: when we enter a dream consciously, we often encounter various unusual hypnagogic sensations. These include the sensation of falling, floating, seeing lights and images, hearing sharp noises, and many more. In fact, sometimes you may encounter sensations so strange that they are beyond words. When we encounter these sensations, chances are we are already in a dream, or getting really close. SSILD is known to cause hypnagogia during the Cycles (although this effect should NOT be sought after). It's also not uncommon for you to wake up suddenly while being bombarded by intense hypnagogic sensations. When this happens you should not become excited. Be a passive observer and wait for the sensations to amplify. You could also nudge them a little bit mentally, but do not overdo it. As soon as the sensations become clearly identifiable you should be able to perform a successful reality check and get up. Typically the dream will start from your bedroom because subconsciously that's where you expect you will be. You can also stay in bed longer and use visualization to create a dream scene

manually. In any event, it is important for you to stay calm when encountering hypnagogia. Do not speak to yourselves or analyze it mentally as doing so can cause the sensations to fade and eventually wake you up. 2. False Awakening: SSILD is known to cause a lot of FAs. Not any FA, but some super-realistic ones! A typical scenario goes like this -- you finished doing SSILD and fell asleep. Then suddenly you wake up. No lucid dreams, perhaps not even a normal dream! Feeling disappointed you get out of the bed... then you wake up again! It was all but a dream! SSILD's ability to frequently create this type of FAs have been well-documented by now. Therefore, you should definitely develop the habit of performing a reality check upon each awakening after doing SSILD, no matter how convinced you are about your not being in a dream. Another possible scenario is that you slip into sleep during a SSILD cycle, and an FA immediately takes over. When this happens you may suddenly feel awake and it seems you are about to suffer insomnia. Some users complained

that SSILD was causing them to lose sleep, only later found out they had been doing SSILD cycles in their dreams! Once you learn to catch these FAs your chance of success will be greatly improved. 3. DILD: When you fall asleep from SSILD, you enter your dreams with heightened awareness. As a result, lucid dreams occur. This is called Dream Initiated Lucid Dream (DILD). With heightened awareness, you may be able to spot oddities in dreams and in turn become lucid. It is also very common for spontaneous lucid dreams to occur -you suddenly become lucid for no apparent reason. 4. Real Awakening: You wake up again after doing SSILD. You do a reality check and this time it is real. Do not despair. You still have chances. Try to stay still, and immediately relax your head, allowing the back of it to sink into the pillow. Then you need to perform a few extra medium-paced SSILD cycles. At this stage it is quite possible for you to encounter strong hypnagogia sensations. If not, just finish the cycles and go to sleep. You will have a much higher chance to succeed this time.

FAQ Q: Can I do SSILD when I go to sleep? A: Yes you can, but it won't work. When you go to bed you typically start with a lot of NREM sleeps which are not ideal for lucid dream to occur. The level of acetylcholine (an important neurotransmitter which is a major driving force for lucid dreams) is also at lower level. Trying to lucid dream with any technique at this stage is a waste of time, even though this is the favorite mistake virtually every beginners make. Q: I'm used to go to bed late or have to get up early, can I still use SSILD? A: I suggest you do SSILD only when you have sufficient time. Even though it does not take up a lot of time to perform, you WILL be losing some sleeps. As such, for people who never get enough sleep, your best bet is to do SSILD at leisure. Q: Can I combine other breathing, meditation, relaxation techniques during or prior to doing SSILD? A: No. As mentioned earlier, SSILD is all about

"conditioning". You condition your mind and body to the most optimal state for lucid dream to occur. This state, however, is very delicate. Mixing in other techniques will likely interfere with this state and cause negative impact on SSLID's performance. You're free to create your own routines once you master the technique, but for beginners I expect you to adhere to the instructions in this manual. Q: I get this itch... how am I supposed to stay still? A: You are not supposed to stay still! If you have an itch just scratch it. If you want to roll you roll. With SSILD you need to stay as comfortable as possible! Just do an extra cycle to compensate and you will be fine. This is in fact a major advantage over virtually all other methods. Q: My eyes strain/hurt when focusing on visions... A: Remember, you should NOT expect to see anything, so relax already! Do not strain your eye muscles. Your eyeballs should be resting, if not

staying still. Performing a few quick cycles will also help you relax. Q: I can't feel anything when doing the cycles... A: We cannot stress this more -- it is OKAY to not feel anything, and it is WRONG if you actively pursue it and expect things to happen during the cycles. With the cycles you are setting a timer for the bomb to go off. You don't expect a bomb to go off WHILE you are setting the timer do you? Sure, it does go off occasionally... Q: I got insomnia after doing SSILD... A: Actually, performing SSILD correctly is likely to cure your insomnia. There is a remarkable resemblance between SSILD and Betty Erickson's self-hypnosis routine! Now back to the question. We need to first identify if we are taking about "real insomnia" or "false insomnia". Remember, SSILD likes to create these super realistic false awakenings. It is very possible for you to enter an FA while still performing the SSILD cycles. In this case you will be trying to fall asleep while you are already sleeping! Next time you find yourself

unable to fall asleep during a cycle, you should definitely perform a reality check, no matter how convinced you are! For people who indeed suffers loss of sleep due to SSILD, I suggest you tweak your routines in two areas: 1. Reduce the amount of sleep before waking up for SSILD. 2. Reduce the time you spend on staying awake prior to the exercise.

Senses Initiated Lucid Dream (SSILD)


Senses Initiated Lucid Dream (SSILD) Official Tutorial} alte Version Fri 02 Mar, 2012} A little disclaimer: There are many similarities between SSILD and the other lucid dream induction methods such as WILD , MILD , etc. In fact, if you wish, you could label SSILD as a derivative of those methods, or you could simply write it off as an old method with a new name since the differences may be rather subtle. Also I'm not sure if this name has been taken, so if it was then please let me know so I can change it to something else. Background While teaching lucid dreaming to novices I realize that many popular methods share a fundamental problem. That is, they all require too much finesse. For example, the typical WILD techniques require proper relaxation which by

itself is a difficult subject. Another example is affirmation -- how do you do affirmation effectively? We all know that simply chanting mantras will not do the trick. Same goes for visualization, breathing, and the list just goes on and on. We need a method that is as effective as it is idiot-proof, hence the creation of the SSILD technique. A large group of people, mainly novices, participated in testing the new method, and within months we received many hundreds of reports of success. And unlike some techniques that only work for the first couple of times, SSILD users report consistent result from regular usage. Many even learned to induce LDs and OBEs on daily basis. Theory We do not know why exactly SSILD works. One user pointed out that the method shares some resemblance with the self-hypnosis method introduced by Betty Erickson, wife of the late Dr. Milton H. Erickson. Another theory is that by

repeated stimulation of the various senses in a trance-like state, we incubate our mind and body into the right condition suited for entering a DILD , WILD , or OBE . Regardless the theory, it is utterly crucial to keep in mind that SEILD is not strictly a WILD technique. While many users report successful LD /OBE induction from the waking state, this method is equally effective at inducing DILDs. In fact, I strongly suggest users treat it solely as a DILD technique in order to use it in the most effective manner. Step-by-step 1. The best time to practice is after 4 or 5 hours of sleep. You could also combine the practice with WBTB for maximum effect but it is not required. DO NOT do this at the start of your sleep -- it will NOT work! The only exception is afternoon naps since you enter directly into REM . 2. Repeat the following procedures 4 or 5 times. DO NOT attempt too many repetitions even if you don't feel anything. Remember you are not doing a

WILD . You are simply setting things up for OBEs and LDs to occur at later point. If you repeat too many times you may risk losing sleep thus destroys the purpose. 2a) With your eyes closed, stare at the darkness behind your eyelids for 15-20 seconds. Try to pick up any colors, lights, or images, but do not strain your eye muscle. If you see nothing but darkness, that's fine. Again, we are not striving to induce dreams from the waked state, so do NOT force it. It is perfectly fine to not feel anything. 2b) Listen to the noises in your ears for 15-20 seconds. Chances are you will hear some light humming and buzzing sound. See if you can hear it more clearly. If you don't hear anything that's okay. 2c) Notice any strange body sensations such as heaviness, tingling, and movements. Pay attention particularly to the head, hands, fingers, abdomen, feet, and toes. Again, it is perfectly fine if you don't feel anything strange. The above steps should be performed in a relaxed manner, slowly, lazily, and without any

rational thoughts. The 15-20 seconds duration is for your reference only, so do NOT count in your head! Chances are, after a couple of repetitions you will begin to feel sleepy, to the point your mind may drift away and forget to continue the exercise. Congratulations, this is exactly the effect we are after! When this happens just pull your mind back a bit and resume from where you drifted away. If you lost count of the repetitions then simply do a new set. It won't hurt. 3. Find the most comfortable position and try to fall asleep as quickly as possible! The quicker you fall asleep the more likely you will succeed later in your dreams! What's going to happen Several things may happen through this exercise: 1. After you fall asleep, you may suddenly wake up with a strange sensation. You will feel wide awake, and your body weightless. At this point just do a reality check and roll out from your bed to begin an OBE . 2. You wake up with vibrations and other

strange sensations. Hung onto these sensations will lead you into an OBE . 3. You suddenly become lucid in your dreams with no apparent reasons, or you may begin to suspect you are dreaming. 4. You have a False Awakening. Unlike the first experience, you may feel awake but still drowsy. FAs will occur frequently with SSILD , therefore you should get used to it and become good at identifying them. 5. A WILD or direct OBE . Phase entrance may occur during the repetition, with your mind still awake. When this happens, many of the sensations become amplified. You should stop doing any further exercises, and begin focusing on the sensations until you successfully enter the phase. 6. If all else fail you can try the following technique as a last resort. Upon waking up again, which you eventually will after step 3, try relax your head and allow it to sink into the pillow. If done correctly you will generate vibrations and enter an OBE from a fully waked state. This works

because SSILD has prepared your body and mind to enter a phase easily. In fact if you increase the number of repetitions you may be able to do this even before you fall asleep from step 3! About me I recently migrated to this forum from DreamView. I have been a member of DV for many years, and my personal research and practice on the subject of LD dates back in early 90s. Throughout the years I've recorded thousands of LDs and OBEs. Two years ago I joined a lucid dreaming forum in China, and since then have become one of their prominent writers and trainers. The forum quickly grew to over 60,000 active members. This provided me with an excellent test bed for new ideas. Together we developed and refined the SSILD method more than 8 months ago. Today it is being actively practiced and improved upon by thousands of people. Common causes for loss of sleep Being unable to fall asleep easily after the cycles

is a common problem encountered by inexperienced users of the SSILD technique, there are several possible causes: 1. False Awakening. No I'm not kidding. What you are experiencing could well be an FA and this is very common after doing SSILD . You basically just lay there trying to fall asleep while you are already asleep. One way to work around this is to do additional repetitions when you find you are unable to sleep. Assuming you are in an FA , or sometimes a light trance, then the cycling technique will usually result in very apparent HIs, ringing sounds, vibrations, or other effects. When the effects occur you can simple do an RA, and then roll out of the bed to begin an OBE . 2. You are focusing too much on producing the effects/sensations while doing the reps. Remember, WILD and OBE are by products of SSILD . They should not be sought after. When you do the cycles, do NOT expect anything will happen. You should focus on losing focus. That's the right way to do SSILD .

3. Rational thoughts entering the mind while doing the cycles. It's fine to let your mind drift to other things, but you should NEVER analyize what you are doing! Oh, do NOT count either. You don't want precision! 4. Deliberately trying to relax. Remember, SSILD is very much a self hypnosis tool, so you should rely on that to put you into sleep. Don't mix in any relaxation techniques befor or after! And certainly do not attempt to stay relaxed during the repetitions. You just get comfortable, and leave the relaxation part to the technique. 5. Interruption. This is the single biggest killer. If you are repeatedly interrupted, whether by sudden noises, discomforts, or others, you should seize doing the exercise and go to sleep right away. You can always do it again later, so do not force it.

Self-Hypnosis Technique
BETTY ERICKSON'S SELF-HYPNOSIS TECHNIQUE This technique involves focusing on things you see, hear and feel in order to keep your conscious mind occupied so that it doesn't interfere with your unconscious mind as it works in the background to fulfill your goal for the hypnosis session. Before fully describing the underlying principles of this technique, I'm going to list the steps involved to show how simple it is: * Get in a comfortable position Find a comfortable chair to sit in for the duration of the process. Then start breathing slowly, allowing yourself to become deeply relaxed. * Determine the length of time for the session 20 minutes is pretty standard, but you could go longer or shorter (15 or 30 minutes, for example). * State your purpose for the session Speaking out loud or inside your head, verbally

state your goal. For example: "I'm entering a state of self-hypnosis for 15 minutes for the purpose of allowing my unconscious mind to assist me in becoming very self confident (fill in the blank however you like) ." Then say how you want to f eel at the end of the session. I usually reinforce my goal by also including it in this sentence. "When I awake in 15 minutes, I will feel joyous , full of positive energy a n d very self-confident ," for example. Or you might want to feel deeply relaxed at the end if bedtime is approaching. I usually only include three goals for my posthypnotic state, because I want to keep my mind focused on my main mission, but you could try including more. Here's another example of how your statement of purpose might sound: "I'm entering a state of selfhypnosis for 20 minutes for the purpose of allowing my unconscious mind to assist me in becoming completely free of the need to smoke cigarettes . When I awake in 20 minutes, I will feel peaceful , committed to improving my health and completely free of the need to smoke cigarettes ."

Experiment with different goals for your sessions. You might need assistance in becoming free of a particular obsessive/compulsive habit. For weight control, you could become committed to eating appropriate amounts of healthy food every day (adjust the language to your needs or liking). Try simply feeling joyous if you're feeling down. Use the technique each morning with the intent of becoming very focused on working hard at your job today , and see how productive you become. As a professional writer, I always use it to become very focused on writing excellent stories on days when I have major assignments due, putting myself in the zone where all the right words speedily fall into place. If I were using this technique to quit smoking or lose weight, I would employ it every day for reinforcement. Because so many people who quit smoking gain weight, you could consolidate goals into a single session: "I'm entering a state of selfhypnosis for 20 minutes for the purpose of allowing my unconscious mind to assist me in becoming completely free of the need to smoke cigarettes .

When I awake in 20 minutes, I will feel balanced , committed to eating appropriate amounts of healthy food and completely free of the need to smoke cigarettes ." Immediately after you've made your statement of process, you're ready to begin the induction process. * The Process Looking in front of you, notice three things (one at a time) that you see . Go slowly, pausing for a short while on each. Look at small things, such as a spot on the wall, door knob, candle flame, crystal on the table, etc. Some people like to name the items as they look at them. As you stare, focus all of your attention on the object's appearance and try to keep your mind as free of random thoughts as possible. Imagine any thoughts popping like bubbles if they float into your consciousness. (NOTE: It's okay if you can't completely still your mind of random thoughts. The process will still work. Just do the best you can.) Now turn your attention to your auditory channel

a nd notice, one by one, three things that you hear . You might notice the sound of a clock ticking, fan blowing, creak of a settling building, cars passing by outside, or birds chirping. If it seems perfectly quiet in your particularly environment, notice the sounds of your breathing and swallowing, or create a sound by gently tapping your foot or clicking your teeth. Focus all of your attention on each sound for a short while. If it was just a momentary noise, replay it in your head a few times. Next shift your attention to your physical being, and notice three sensations that you feel . Again, go slowly from one to the next. Try to use sensations that normally are outside of your awareness, such as the weight of your eyeglasses or the skin sensations created by a watch, piece of jewelry, article of clothing, hair on your forehead or neck, the soles of your shoes, your lips touching, etc. Even focus on an itch if you feel one. Repeat the process with two different objects, two different sounds and two different

feelings. Repeat the cycle once again using one different object, one different sound and one different feeling. At this point, you've completed the "external" portion of the process. Now it's time to begin the "internal" part by closing your eyes . Imagine one small thing you see . Use whatever pops into your head (a leaf, diamond, toothbrush, etc.) and focus all of your attention on it for a short while. Then imagine one thing you hear . It could be a part of a song or the sound of a lawnmower, whistle, running water, etc. Though this is technically the "internal" part of the process, feel free to use an actual environmental one if it comes to the forefront of your attention. It's better to incorporate such a noise than be distracted by it. Next, imagine one thing you feel . You could think of the feelings created by the sun on your nose, wet sand under your toes, a kiss on the lips, dental floss between your gums, a razor shaving

your face or legs, etc. Try your best to focus all of your attention on these sensations as if they were actually happening. Again, if an actual physical sensation comes to your attention, feel free to use that. Repeat the process with two different images, two different sounds, and two different feelings . Repeat the cycle once again using three different images, three different sounds, and three different feelings. Then you're done. Open your eyes and go about your day. You'll often find that your body's internal clock works so well that you're done exactly at the end of the allotted amount of time. But even if you're a little over or under your desired period of self-hypnosis, it doesn't matter. Regular practice will yield better and better results! WHY IT WORKS Hypnosis is a state of concentrated, focused attention. If you've ever found yourself intensely involved in a book, piece of music or television

program, you might have entered a naturally occurring hypnotic state. Hypnotic procedures typically involve moving away from the environment around us and turning our attention inward. The Erickson technique accomplishes this by moving from actual environmental sights, sounds and feelings to imagined ones. In many effective self-hypnosis procedures, participants enter a trance and then give themselves suggestions via the conscious mind. However, a guiding principle of the Erickson technique is that understanding by the conscious mind is unnecessary for change. As advocates of this technique have noted, if your conscious mind knew what to do about particular problems, you wouldn't need hypnosis at all. In fact, your conscious mind often gets in the way of change, saying things like "I can't..." or "I don't know how to...." The Erickson technique described above is designed to keep the conscious mind occupied so that it won't interfere while your unconscious mind is doing the work you requested.

The Erickson technique takes full advantage of the power and resourcefulness of your unconscious mind , which has learned a tremendous amount during your lifetime(s) and can apply this knowledge for you in hypnosis. While your conscious mind can only process so much information at a time, your unconscious mind is not so limited. It can think holographically and is capable of finding better solutions for you than your conscious mind. The reason why the Erickson technique requires you to focus on things you see, hear and feel is not only to keep your conscious mind occupied, but also to help you enter an altered state. We process information (or think) in pictures, sounds and feelings. In Neurolinguistic Programming, these sensory modalities are referred to as representational systems: visual, auditory and kinesthetic (feeling). Most of us have developed greater proficiency with one particular system, even though we each use all three of them. Therefore, the individual who thinks primarily in images wouldn't experience an

altered state of consciousness simply by visualizing. However, if that same individual were to experience a preponderance of feelings or sensations, this would be unusual an alteration of their state of consciousness. An altered state simply refers to processing information in a different manner than usual. I highly encourage anyone reading this page to give this techqniue at least several tries. It can change your life! You may find that the effects of self-hypnosis in some areas (self-confidence, for example) wear off over time. If you find results fading away sooner than you'd like, experiment with placing a time frame when stating your principal goal (for the next day, week, even year). Don't be discouraged. Just keep repeating the process until desired changes become a permanent part of your mind's program. The technique is also effective for short-term goals, such as being focused on a particular project that you wish to let go of upon completion. You

mind will know when it's time to shift into another mode. You're still in control. In quick review, the process goes like this... After making your statement of purpose, notice and focus on: * Three things you see, three things you hear, and three things you feel. * Two things you see, two things you hear, and two things you feel. * One thing you see, one thing you hear, and one thing you feel. Then close your eyes, imagining and focusing on: * One thing you see, one thing you hear, and one thing you feel. * Two things you see, two things you hear, and two things you feel. * Three things you see, three things you hear, and three things you feel.