Twelve graded exercises. Advance one dimension at a time — hold, then control, then colour, then complexity. Let the image come; never force it.
How to use this
01One axis at a time. Each exercise adds a single new demand. Don't stack two at once.
02Advance on stability, not novelty. Move to the next number only when you can summon and hold the current target for its full time, fairly steadily and with low effort, most days for about a week.
03Effort is the enemy. Strain raises arousal, which flattens imagery. Hold a relaxed, curious gaze inward and let the picture arrive.
04Anchor first if you stall. Glance at a real version of the shape, close your eyes, then rebuild it from the fading trace.
Why the black field? You reference mental images against the dark behind closed eyes. A black background matches that condition, maximises contrast, and keeps ambient light low — turn your screen brightness down too. The glowing shapes below are the quality to aim for, not a literal picture to copy.
What to look for — calibration
Vividness isn't one thing. It's brightness, sharpness and saturation — semi-independent dials. Here's each one running from "barely there" on the left to "target" on the right, so you know which dial you're turning.
Honest note: your mental image will rarely reach the far right, and that's fine. Nudging from the first cell to the second or third is already real progress — chasing photographic perfection just reintroduces strain.