Put your attention onto an area of muscle tension or twitching. Then initiate voluntary REM. Move your eyes left and right, up and down, round and round (both ways), while keeping split attention and focus on the area of muscle tension. For me this practice often leads to muscle relaxation and comfort, with no conscious awareness of the thoughts or images attached to the original area of focus.

Sometimes the thoughts or images do arise. Then I use any of the other practices to transform these thoughts — or not — and just mindfully observe.

Another variation I use is to add the self directed EFT, the “Even though technique…,” while doing the voluntary REM.

And I do these with any or all of the four voices. It is hard to stay stuck using this mix of practices!