Getting stuck at Focus 3 state

[Jessie]

Hi there,
     I've been consistently training for OBEs over the past 9 months and began having success the past 5 months with at least 1-4/month. Most of these have been spontaneous wherein I come to astral awareness while in a dream or catch a wave of vibrations and "roll out" as I exit a dream state. Perhaps 2-3 times I have successfully phased but I am finding that I keep running into the same problems. I get to the Focus 3 state laying on my back (which is somewhat uncomfortable however it is the best way I can keep my focus), I go through a mental rundown (Either riding on an elephant who is slowly walking or walking through a meadow full of poppy flowers) however I find that I either stay too focused to allow myself to drift further or I begin drifting asleep and lose the ability to focus on the rundown so it essentially stops and starts. I try to give myself about 1-1.5 hours before I decide it's not going to happen.

I've done the noticing exercise and I can notice and begin to get absorbed in the shifting, swirling patterns but as soon as my mind gets fully immersed (it gets quite intense, almost looks like the bright vivid colors when you rub your eyes) it's like "WHOA TOO MUCH!" and it immediately snaps itself back. I'm wondering if that is something that the mind learns not to do through repeated exposure? Any feedback is greatly appreciated!

[Lumaza]

I'm wondering if that is something that the mind learns not to do through repeated exposure? Any feedback is greatly appreciated!

Hi Jessie. It is that "repeated exposure" that aides you. When I get to the point you are at, I allow my curiosity to take me further in, At that point, I have no clue what my physical body is doing. It is on "auto-pilot" and I am free from it's bond. The trick is to "hold on loosely, but don't let go". Those are also the words from a song a that a 80's rock band named "38 Special" sings. But it's kind of what you need to do. If hold too tightly, you lose control, as in, you become too caught up in the new scene and then either suffer a "click out" or you just fall completely asleep.

I wlll tell you one thing though, you are right about the hour to hour and half time limit. In the beginning, it took me anywhere from 45 minutes to an hour and half to finally be able to "let go". This is because it is "us" that gets in the way. In the beginning, there are all kinds of "distractions" that seem to make this much harder than it is.

Don't take this as boasting, but now it takes me a few minutes to "be there". That's what happens after years of practice. I do my, what I call "Phase soak sessions", in my bathtub. I am about 6 foot 2 inches tall. My bathtub isn't even 5 feet long. So my body is crammed into the bathtub. Actually my legs are climbing up a wall at the end of my bathtub. But after a few minutes, I don't feel anything any more. I just mentally traverse down the darkness that I see before my eyes and allow it the freedom to show me what I need to see or teach me what I need to learn. I see the darkness before my eyes as a "tunnel, cave, hallway, etc., something that I can mentally enter.

[Nameless]

Lumaza made great points as usual so there isn't much to add.

Like Lumaza it sometimes only takes me a few minutes but other times it does take longer. I'm not quite as good or quick yet as he. Using your example of walking through a poppy field what helps me is looking ahead to see what is in the far distance. I just let it form on it's own, that helps me move on out all the way. Other times it just doesn't happen at all but I don't write that off as a no go. I have learned that when the experience just won't happen the way I intended then I go with what is happening which usually leads to just falling asleep. But I always treasure that particular sleep as that is when I have had some of my most lucid experiences. These sometimes (most times in fact) wake me up later to the experience. It is just what works for me.
Happy journeys Jessie.

[Kree]

after a few minutes, I don't feel anything any more. I just mentally traverse down the darkness that I see before my eyes and allow it the freedom to show me what I need to see or teach me what I need to learn. I see the darkness before my eyes as a "tunnel, cave, hallway, etc., something that I can mentally enter.

Would you say the key element here is the "seeing" whatever is "shown" to you, or is it the "feeling of movement" that's more important?
Do you intentionally create the sensation or does it just happen by itself because that's your intent?

I image you could even do this with eyes open, if the sensation is all that's needed.

[Lumaza]

Would you say the key element here is the "seeing" whatever is "shown" to you, or is it the "feeling of movement" that's more important?
Do you intentionally create the sensation or does it just happen by itself because that's your intent?

I image you could even do this with eyes open, if the sensation is all that's needed.

My only intent at the time is to move forward into the darkness before me. For me though, it's the combination of the tactile sensation forward or whichever direction I am focused on moving in and the visuals that begin appearing, that seem to lead me deeper in. Soon, I am locked onto the new reality that has presented itself to me. If that visual begins to fade, I just re-focus my attention once again on the dark "cave, tunnel, or hallway" before me, until things begin to appear again.

[Jessie]

So here's some observations I've made on my attempts at the noticing exercise the last several days. If I am alert enough to remain in the lying down position for more than say 15 minutes, I begin to get so physically uncomfortable that I cannot let go of my physical body. It is usually my back that starts to cramp up and stiffen. Should I be integrating more yoga/core work to my exercise routine to help with this?

[Lumaza]

 At this point, I think "progressive relaxation" is something you should do. Not only does it completely relax and turn your physical body off, it also can lead to an unexpected Phase shift or OBE. Consume your "entire" focus in a good progressive relaxation session. Make the first couple of ones lengthy, until you are consciously aware of it and used to the feeling that the progressive relaxation creates. Once you are accustomed to it, you can shorten the focus on it. I do a progressive relaxation from toe to head in about 5 minutes now. When I first started in this practice, my progressive relaxation sessions consumed the entire practice for that day. That took anywhere from 15-45 minutes. ...and it feels so good!  

With continued practice, you will get to see what it is like to dissociate yourself from your physical body in just a few minutes. I can't tell you the value of learning a skill like that. You have to find out for yourself.

Jessie, you can use this thread here to ask any questions you wish. EscapeVelocity made a great thread years ago called the "Astral Hotline". Unfortunately. it has a lot of dust on it from being wayyyyyyyyyyyy underused. We figured that it would stay active and by staying active, it would be a great source of information for anyone new to this Forum here or those that are lurking in the shadows as well. That's what we had hoped. But so far, it hasn't worked out that way. There are so many great threads on the Astral Pulse Forums, the problem is they never stay active. so, they disappear into the Astral Pulse "abyss"!  

[Jessie]

At this point, I think "progressive relaxation" is something you should do. Not only does it completely relax and turn your physical body off, it also can lead to an unexpected Phase shift or OBE. Consume your "entire" focus in a good progressive relaxation session. Make the first couple of ones lengthy, until you are consciously aware of it and used to the feeling that the progressive relaxation creates. Once you are accustomed to it, you can shorten the focus on it. I do a progressive relaxation from toe to head in about 5 minutes now. When I first started in this practice, my progressive relaxation sessions consumed the entire practice for that day. That took anywhere from 15-45 minutes. ...and it feels so good!  

Thank you!

I've found the best progressive relaxation for me has been that Intro to Focus 10 track on CD1 by Robert Monroe. I was doing that everyday for about 2-3 weeks until I found I was able to get into that mode which I thought was Focus 10 but was really more like Focus 3. Are you suggesting I stick with that longer? I'm trying to put together a good little practice routine for myself, would you say going through Intro to Focus 10; then 30 min-1 hr of noticing exercise would be a good start? At what point should I move on from noticing to mental rundown?

I think what also gets me off-track is I'll be practicing to have a conscious projection, fall asleep, have a spontaneous projection, get all jazzed up then try to leap into phasing "for real" without the prepatory work the next time I go in then of course it doesn't work 

I sometimes think if I do have a non-physical mentor, they throw me a bone every now and again and help me to spontaneously project then chuckle to themselves when they see me fall into the same old trap all the while gently trying to encourage 'Jessie will you stick to a damn routine already!'

[Lumaza]

Thank you!

I've found the best progressive relaxation for me has been that Intro to Focus 10 track on CD1 by Robert Monroe. I was doing that everyday for about 2-3 weeks until I found I was able to get into that mode which I thought was Focus 10 but was really more like Focus 3. Are you suggesting I stick with that longer? I'm trying to put together a good little practice routine for myself, would you say going through Intro to Focus 10; then 30 min-1 hr of noticing exercise would be a good start? At what point should I move on from noticing to mental rundown?

I listened to a few of the Monroe CDs. But I can't really remember the relaxation that he used. I am sure it was a "progressive relaxation" of some type though. ...and yes, stay with it longer. I have found many times that it's all that you need to do before you just find yourself "there". Wherever "there" might be!  

I think what also gets me off-track is I'll be practicing to have a conscious projection, fall asleep, have a spontaneous projection, get all jazzed up then try to leap into phasing "for real" without the prepatory work the next time I go in then of course it doesn't work  

That catches many people too. "Information overload" will make that happen. Stick to one focus. Do you just wish to just find yourself "there" or do you want all the bells and whistles of a full-fledged OBE? It gets very confusing and will cause a lot of disappointment when you are new, when you combine the two of them.

I sometimes think if I do have a non-physical mentor, they throw me a bone every now and again and help me to spontaneously project then chuckle to themselves when they see me fall into the same old trap all the while gently trying to encourage 'Jessie will you stick to a damn routine already!'

Lol, get used to it. I wrote a thread called "Tests, Quests and Challenges" years ago here on the Pulse just for that reason. They are aplenty in the NPRs. But they are in this physical realm as well.

If I may give you a further tip, this is a example of my sessions. The first is a preparatory ritual that I use. As soon as start it, the "shift" is already occurring. I attempted in the past to explain to people here that a "ritual" of some shape or form is great method of "brain entrainment". Why I loved the use of Binaural Beats and Isochronic Tones was, they taught me how to recognize the changes in my brain frequency. I could discern the difference between a Alpha, Beta, Delta and even a Theta state of being.

My ritual begins with creating the appearance of temple surrounding me and the area I am in. I then do a little Mantra that goes like this:
https://www.youtube.com/watch?v=YQrs9zlOW1U
I repeat it mentally three times. I add accompanying visual to each syllable too. The word Ra, represents the Sun and fire, Ma, the water, Da, is the Earth and Sa Say So Hung is a build up to an outpouring of energy. So for Ra, it would be a flame or the Sun, for Ma, some kid of scene with water flowing, Da, an Earth like, trees, land visual and lastly Sa Sa Soh, would be lifting up into Spirit and then a brief explosion output of energy from within to show Hung. This only takes a minute or so. It took me longer to type this than it did for that very brief ritual. But, like I said, that's "brain entrainment". Doing my Phase sessions in the bathtub would also be a ritual of sorts. You don't have to use mine. Mine works for me. I tailored it to. I had help with that from a "NP Mentor", as you put it too. So, I knew it was just what I needed.

Rituals of this sort are what really aide you in a mental preparation for the task at hand. Why do you think they use it in the practice of "Magick"?  It's because Magick in a nutshell is "focused will and intent". The rituals are mental preparation for the task at hand.

[Jessie]

If I may give you a further tip, this is a example of my sessions. The first is a preparatory ritual that I use. As soon as start it, the "shift" is already occurring. I attempted in the past to explain to people here that a "ritual" of some shape or form is great method of "brain entrainment". Why I loved the use of Binaural Beats and Isochronic Tones was, they taught me how to recognize the changes in my brain frequency. I could discern the difference between a Alpha, Beta, Delta and even a Theta state of being.

So would you suggest  mental ritual -> relaxation -> noticing?

Where does the whole mental rundown bit come into play or am I getting ahead of myself? This is where the information overload is confusing me. Especially because I've done both the traditional coming out of the body and phasing but I'm thinking the key similarity to both these methods is the fundamental mental focusing that is required as a prepatory stage to either your focus being to come out or go within.

[Lumaza]

So would you suggest  mental ritual -> relaxation -> noticing?

I used that format when I was new to this practice, with great results. All three of them are very helpful. Many people have a hard time turning off the physical. Mental preparation, as in ritual, does just that, it prepares you mind for what you are about to do. It's like turning on and off a light switch.

Next, you can't really begin noticing, if your focus is still on your tense body. So, some kind of progressive relaxation or dissociative tech comes in handy here. Once again, it does not have to be a lengthy process. In the beginning, yes, it should be. That is, until you get used to it. I wrote a great one in my Doorway thread years ago.

Lastly, there is the noticing. I can't just sit there and stare at the darkness for half an hour or so. I need to be more proactive. That's when I mentally begin to "enter" the darkness. I say it seems like a tunnel, hallway or cave, because as mentally enter it, I begin to see visuals that seem to be on the "walls" of whatever I am entering or I can see light or visuals at the end of the whatever the "poral" I have entered. I definitely feel the "etheric motion" as well. Like one does when they are in a forward movement. One of my favorites is engaging in a Rollercoaster or driving of some sort act. That quickly produces "mental associations" to go with the act at hand. That part begins with a very brief creative visualization, but soon takes on a life of it's own.

Where does the whole mental rundown bit come into play or am I getting ahead of myself? This is where the information overload is confusing me. Especially because I've done both the traditional coming out of the body and phasing but I'm thinking the key similarity to both these methods is the fundamental mental focusing that is required as a prepatory stage to either your focus being to come out or go within.

The mental rundown is whatever creative visualization you wish to use. That begins after you are already physical relaxed and have disassociated yourself from your physical focus.

If you have done both ways, go with the one that created the best results and felt not only comfortable, but "right" to you as well. A simple "driving simulation" can create great results. Why? Because we all know how that feels. You don't have to image the entire path. Start at your driveway. Turn whatever direction you like and start driving.
"Feel the motion" of accelerating. "Feel" every twist and turn. Allow the road you are travelling to take you to where it wants to go, to see what it wants to show you. In other words, release your control and trust.  I think that's where most people get hung up. They have to maintain complete control of every step. You have to learn trust in this practice. This is when allowing your curiosity to take over the reigns is very beneficial to your continued success.

I talked more about the "driving simulation" experience in the "Phantom Wiggle" thread found here:
http://www.astralpulse.com/forums/welcome_to_astral_consciousness/how_exactly_do_you_perform_the_phantom_wiggle_method-t44583.0.html

I wrote these other threads years ago to help people with learning how to utilize "etheric motion" too. When I was new to this practice, I loved exploring (still do) and finding new things. I was guided through a lot of it. But I listened and learned how to utilize what I was being told. That constant exploration all kept this practice "new" to me.
http://www.astralpulse.com/forums/welcome_to_astral_consciousness/cycling-t45973.0.html
http://www.astralpulse.com/forums/welcome_to_astral_consciousness/cloud_9_and_beyond-t44871.0.html
http://www.astralpulse.com/forums/welcome_to_astral_consciousness/practice_but_practice_what-t39372.0.html

[Jessie]

Thank you Lumaza I really appreciate the comprehensive responses! I'm going to go through these threads and work on my routine. Interestingly enough someone non-physical must have been keen to the fact that I am trying to hone my projection skills because I had some spontaneous experiences this morning that I believe were tests. I'm going to start a new thread in the Experiences board to see if I can get some ideas on how to overcome this challenge. Seems like I've been assigned quite a lot of homework but boy am I grateful for it 

[Lumaza]

Thank you Lumaza I really appreciate the comprehensive responses! I'm going to go through these threads and work on my routine. Interestingly enough someone non-physical must have been keen to the fact that I am trying to hone my projection skills because I had some spontaneous experiences this morning that I believe were tests. I'm going to start a new thread in the Experiences board to see if I can get some ideas on how to overcome this challenge. Seems like I've been assigned quite a lot of homework but boy am I grateful for it 

I have found that "they", whoever "they" may be are quite eager to help. The thing is, they will never do the work for you or even force you to it. Everything is about "choice" there. When they see your effort, they reach out a guiding hand to help. You don't always have to see them, you just have to be consciously aware of the path they are assisting or leading you to.

My first Mentor was my deceased Brother-in Law. He taught me how to navigate the NPRs (Non Physical Realm/Realities). The lesson on "depth  perception" was especially cool! 
I talked about that episode in this post found here:
http://www.astralpulse.com/forums/welcome_to_astral_consciousness/the_doorway-t46013.0.html;msg375817#msg375817

[Jessie]

Very interesting experience I wanted to share. I tried your doorway technique Lumaza today during a break at work. Just laid back in my chair and closed my eyes and imagined the first door and almost immediately the scene took on a life of it's own. I'd be presented with one door after another and would need to inspect how each one looked. The first several ones were locked, I found a key in my pocket, inspected the key, tried it in the door and it didn't work. A vortex of air brought me up into the upper atmosphere in space. I looked around the empty void of space and asked for another door and inspected that one. Eventually a portal opened beneath my feet and I was back on the ground. Then I was going through doorways in my office. First door to the past, a scene plays out of me as a young child playing in the backyard of my first house peeling the bark off the trees pretending it's "chicken". The door to the present has me looking at myself going through the door. The door to the future leads me underwater?? After this last one the scene basically stops and I get an intuition I'm done. I never phased during this whole experience but I got very wrapped up in playing what felt like a little game. It seemed like my task was to inspect each door carefully and take note of it's features and then also take note of each environment I was transported to. I then realized, I used to get lost in daydreaming just like this in school as a teenager and when I'd get bored working in retail.

[Lumaza]

 Very cool Jessie!  

I like how you said that all you did was "imagine" a single doorway and then you allowed the scene to take on a life of it's own. That really is how easy it is. It is "we" that make it more difficult then it needs to be. Great Job!   You will find that those "doorways" are infinite. You can also learn to target certain ones for some really interesting explorations and adventures. I like to number them or put a title/name on the door.

That was "phasing". You said you never phased during this whole experience, but what you posted above was a Phase session and a successful one at that. Don't get caught up in the "labels". Just don your "explorer's hat" and go experience!  

[Jessie]

That was "phasing". You said you never phased during this whole experience, but what you posted above was a Phase session and a successful one at that. Don't get caught up in the "labels". Just don your "explorer's hat" and go experience!

Hold on, now this confuses me about what phasing is versus the "typical" OBE. In this experience it was more like daydreaming, I was "seeing" everything in my mind's eye, aware I was sitting in my office chair but not totally dissociated from my physical body. In the OBEs I've had in the past, I logically know I am laying down "sleeping" but I am walking around in a 3 dimensional environment with all my senses intact and it is as vivid and real as waking life. Are you saying it exists more like a spectrum where daydreaming is like a mini-phase versus the typical immersive OBE is a full on dissociated phase?

[Lumaza]

 Ask yourself this. Did you feel a "physical separation" or did you just end up "there", wherever there was? That will tell you the difference between a OBE, in the true meaning of the words "out of body experience" versus a Phase shift. You could liken the OBE experience to be a "outer" experience, whereas Phasing is a shift "in", akin to a "daydream". Both are considered, non local/ordinary states of consciousness though.