Sit cross-legged on the floor and raise your hands above your head. Hold your palms together and point straight up. Try to keep your arms and your posture completely straight. Hold this pose for four minutes while reciting your wish in your mind. You might even want to set a timer. Look inward and use this time to pardon yourself – for your shortcomings, for your failures, for anytime when you have faltered.

The challenges are remnants of the previous sphere, Understanding. Push through them. Persevere. Once you have reached four minutes, lower your arms. What do you feel? That is the sensation of expansion.