Monroe is facing you a short distance away, on a stage, verbalizing the instructions. Another exercise I often do is imagine a shape, any shape it doesn't matter. Perceive that shape in mind for a few seconds then shift your focus of attention to the backs of your eyes. So you are looking at the backs of your closed eyes. Then shift your focus back to within your mind and perceive the shape. After a while you will perceive a distinct shift in focus. Once you recognize the shift, then practice holding the mental shift within the mind. This is a bit tricky because you'll probably have these little blank moments; during which your mental focus will slip to the backs of your eyes again. Once you can hold that mental focus, next you simply feel what you are presented with. You might say, "Just blackness". But if you perceive more closely, you might get the idea that all is not quite jet black. Again, when I say "blackness" I'm speaking of a situation where you are not simply trying to focus on the backs of your eyelids and all you are seeing is some kind of residual vision. You might perceive an area of greyness, or other areas that are lighter than black. These may seem to come and go at random. Once you become more adept at doing this, you will have fewer of those annoying little blank moments where your mental focus drops back. As such, there will come a point where these inner effects will capture your attention to the extent you are no-longer focused on the physical body. This is Focus 10. In other words, Focus 10 is basically the same state as when a person becomes engrossed by a movie on TV. Mental attention has been captivated to the extent where there is no-longer any sensation of the room the person is sitting in, the sofa they are sitting on, or their physical body which reclines on the sofa. In obe terms, you are no-longer aware of the room you are laying down in, or the bed you lay on, or your physical body lying on the bed. Your entire mental focus has been captivated by what is going on within you, mentally. As I say, this is Focus 10. Next comes Focus 12 where you will find that the areas of lighter than black become more distinct. The blackness can take on a velvety or a liquid quality, or you may perceive all kinds of other textures. You might perceive outline drawings of all kinds of shapes; or what seem like faces of people or animals; or wispy foggy colours that appear to swirl around you. As this scenario develops there comes a sensation of mental movement; a kind of forwards progression that takes you onto the next phase. Each transition tends to be fairly seamless in that one will naturally flow into the other over a period of several seconds. However, at first, progress will probably be scuppered again by the physical eyes in that they tend to try and snatch glances of the various effects you are perceiving. Once you can get the eyes out of the projection equation, you should be able to effect a seamless and controlled transition from Physical to Astral. At first, though, chances are you might perceive a forwards mental movement and next instant you might see some fleeting Astral scene: at which point your protective sense of awareness kicks in and zaps you back to Physical. Which is frustrating, but at least it confirms you are making progress. There can also come a period where you go through what is a frustrating phase of, "hindsight realization". This is where a person enters, say, the Focus 12 state... but because it is all very unfamiliar they obviously cannot recognize it. Finding itself in unfamiliar territory, the protective sense of awareness promptly zaps the person back to Physical. At which point they suddenly realize, in hindsight, they projected to an unfamiliar state.
Alternate Explanation of the Noticing Exercise Yes, you need to start doing the Noticing exercise that I outline in the FAQ section and I've mentioned in a few posts of the past months. Don't worry about not being good at visualizing, you don't need it with the Noticing exercise.