Shifter stiff, gets worse if it sits more than a few days
 

My XK8 is starting to get pretty difficult to shift on the J gate, doesn't seem too bad after you move it once or so but the longer it sits the stiffer it gets. Gonna pull the center off and lube it but what lube should I use. I have heard they used a grease in there but of course without completely removing it that is difficult to do. Hoping to just spray something down there like motorcycle cable lube unless someone has a better idea. Also, is there anything I should do with the powl on the tranny or is that like most trannies just a connection and the rest inside? Thanks!