Donut's Meditation Exercise V1.0

[Donut]

   Hello All,

   I have been lurking this BBS for a couple of years now, and decided it's probably time for me to actually interact with this community instead of just being that weird dude in the corner.
   I am usually here to look for tips on astral projection, I can't offer any insight on that front since I have no conscious experiences yet.
   I have, however, had much growth with meditation, so if you're looking for a fun exercise, here it is! I am probably not the first to think of it, but I haven't found it anywhere and feel like I should share.


Donut's Meditation Exercise V1.0:

Step 1: Assume the position.

   Sit in any way you find comfortable. "I know how to do that", you may be thinking, but hear me out. Try sitting in such a way that if you were to relax every muscle in your body, your head will not fall over, and your body won't lean forward.
   The deeper your meditation, the more any neck/back strain is going to stand out as a roadblock.
   Have you ever seen people balance chairs on one leg? You can find balance for any system, including your head. Keeping your head effortlessly balanced on your neck helps your brain remember it's not time for a nap!

Step 2: Breathe in.

   ...Did you do it? Great! Here's the exercise: Prove it.
   How do you know you took a breath? Explore every sensation that leads you to believe you are breathing.
   Is a sound made? Try to locate the source of that sound, with your mind's eye.
   Do you feel a pressure change? Try to find any sensation of low pressure, especially within your nasal passages, it's there somewhere (unless you're a mouthbreather like I need to be sometimes).
   Do you feel a temperature change? Feel around for any sensation of cooling or heating action within.
   Is the air dry? How do you know that?
   Do you feel your diaphragm move, how it puts pressure on your abdominal organs?
   Can you sense the arrival of oxygen, how it affects your consciousness? (you can sense this, I promise)
   Keep looking, there are myriad ways your body lets itself know it has indeed taken a breath (it generally likes to do the whole breathing thing).

Step 3: Breathe out.

   Do the above analysis but try breathing out instead this time.


   And that's it, rinse and repeat! Unless you have really big lungs or a really fast brain, you will probably have to breathe multiple times in order to really analyze the breathing process as a whole. This is good and is actually a great survival tip (it is not recommended to stop breathing after your practice).
   Anyway, final tip for this is to try and get away from labels, really experience the sensations your body gives you as raw data, instead of marking a mental checklist (i.e. "Yep, that's temperature change"). You may just discover a sensation you cannot put words to. Happy meditating!

-Donut
   

[Xanth]

Hello All,

  I have been lurking this BBS for a couple of years now, and decided it's probably time for me to actually interact with this community instead of just being that weird dude in the corner.
  I am usually here to look for tips on astral projection, I can't offer any insight on that front since I have no conscious experiences yet.

  I have, however, had much growth with meditation, so if you're looking for a fun exercise, here it is! I am probably not the first to think of it, but I haven't found it anywhere and feel like I should share.

I'll skip ahead a bit - this is after reading the rest of your post.  You're gonna have your own experiences very soon.  I have no doubt of that. 

Donut's Meditation Exercise V1.0:

Step 1: Assume the position.

  Sit in any way you find comfortable. "I know how to do that", you may be thinking, but hear me out. Try sitting in such a way that if you were to relax every muscle in your body, your head will not fall over, and your body won't lean forward.
  The deeper your meditation, the more any neck/back strain is going to stand out as a roadblock.
  Have you ever seen people balance chairs on one leg? You can find balance for any system, including your head. Keeping your head effortlessly balanced on your neck helps your brain remember it's not time for a nap!

Step 2: Breathe in.

  ...Did you do it? Great! Here's the exercise: Prove it.
  How do you know you took a breath? Explore every sensation that leads you to believe you are breathing.
  Is a sound made? Try to locate the source of that sound, with your mind's eye.
  Do you feel a pressure change? Try to find any sensation of low pressure, especially within your nasal passages, it's there somewhere (unless you're a mouthbreather like I need to be sometimes).
  Do you feel a temperature change? Feel around for any sensation of cooling or heating action within.
  Is the air dry? How do you know that?
  Do you feel your diaphragm move, how it puts pressure on your abdominal organs?
  Can you sense the arrival of oxygen, how it affects your consciousness? (you can sense this, I promise)
  Keep looking, there are myriad ways your body lets itself know it has indeed taken a breath (it generally likes to do the whole breathing thing).

Step 3: Breathe out.

  Do the above analysis but try breathing out instead this time.

This describes it PERFECTLY.  I've, literally, never read a more concise and descriptive way of putting it which makes it perfectly clear what the goal is.  Beautiful. 

And that's it, rinse and repeat! Unless you have really big lungs or a really fast brain, you will probably have to breathe multiple times in order to really analyze the breathing process as a whole. This is good and is actually a great survival tip (it is not recommended to stop breathing after your practice).
  Anyway, final tip for this is to try and get away from labels, really experience the sensations your body gives you as raw data, instead of marking a mental checklist (i.e. "Yep, that's temperature change"). You may just discover a sensation you cannot put words to. Happy meditating!

-Donut
 

You have an extremely good grasp on the Intent required to project.  You'll be successful in no time! 

And welcome to the Astral Pulse.
I look forward to your future posts.

[LightBeam]

instead of just being that weird dude in the corner.
   

hahaha....We encourage all who read to interact, because that's how you feel one with like minded people, and it's very empowering, even if you just say that you like some one's post, and to encourage one another.
Your meditation technique seems very effective. I will give it a try. I experiment with many new ways to meditate. Thanks for sharing, and welcome

[Donut]

This describes it PERFECTLY.  I've, literally, never read a more concise and descriptive way of putting it which makes it perfectly clear what the goal is.  Beautiful. 

  This means a lot, I am absolutely tickled, thank you!

You have an extremely good grasp on the Intent required to project.  You'll be successful in no time!

And welcome to the Astral Pulse.
I look forward to your future posts.

  I've had a whale of a time exploring consciousness and eagerly look forward to "getting out"!

  Thanks for the warm welcome! Posts/replies like the ones you've made over time have been instrumental in my progress. I'm glad to be here and look forward to being part of the community!

-Donut

[Donut]

hahaha....We encourage all who read to interact, because that's how you feel one with like minded people, and it's very empowering, even if you just say that you like some one's post, and to encourage one another.

  You're absolutely right, thanks!

Your meditation technique seems very effective. I will give it a try. I experiment with many new ways to meditate. Thanks for sharing, and welcome

  I hope it brings discovery, thank you for the warm welcome!

-Donut

[Lumaza]

 Donut, welcome to the Astral Pulse! 

 Your meditation is based on "observing" everything. I have found to become a good "NPR explorer", you need to be a good observer first!

 I always had a problem with focusing on my breathing. It used to cause me to hyperventilate. Then there was the swallowing and excess saliva too. Thankfully, nowadays, I can release that focus in the first few minutes. In the past, it used to instantly destroy any progress I might had made.

[Donut]

Your meditation is based on "observing" everything. I have found to become a good "NPR explorer", you need to be a good observer first!

  I'm glad to hear I may be training the right skillset then, that's good to know!

I always had a problem with focusing on my breathing. It used to cause me to hyperventilate. Then there was the swallowing and excess saliva too. Thankfully, nowadays, I can release that focus in the first few minutes. In the past, it used to instantly destroy any progress I might have made.

  I understand this, for me it's (still) my eye and eyelid muscles, they seem to have a very "noisy" mind of their own...

  Thanks for the warm welcome!

-Donut

[Lumaza]

I understand this, for me it's (still) my eye and eyelid muscles, they seem to have a very "noisy" mind of their own...

My top 3 hindrances were, hyperventilating while focusing on breathing, swallowing/excessive saliva and lastly, just like you, my eyes. They would feel like they were automatically opening just as the shift was occurring. Those 3 were a major problem and I had to find my way to overcome them, if I wished to continue sown this path. I finally fixed the eye problem by using a blindfold. to this day I still use a blindfold when I sleep. I want to make sure that what I am viewing is really there. The blindfold takes the "doubt" out of the equation. The hyperventilating and the swallowing/excess saliva problem disappeared once I learned how to "release" my focus on my "outer" physical body and attain a new deeper focus within.

 A great blindfold/sleep mask to use is found at this link here. It is only about $20.00. I have used the same one for about 10 years now and have been very happy with it. It comes with free earplugs too, so there is no doubt on what you are hearing as well! 
https://www.amazon.com/Dream-Essentials-Escape-Luxury-Earplugs/dp/B003CGJRNK
 

[Donut]

I finally fixed the eye problem by using a blindfold. to this day I still use a blindfold when I sleep. I want to make sure that what I am viewing is really there. The blindfold takes the "doubt" out of the equation.
 

  I will have to try this out, my eyelids often need a bit of effort to stay shut, and a blindfold might help me let go of that. Thanks!

-Donut

[Xanth]

I will have to try this out, my eyelids often need a bit of effort to stay shut, and a blindfold might help me let go of that. Thanks!

-Donut

A blindfold is a great option, but before spending the money, just try stretching your eyes out first.  Circle them all around a few times, close them tightly squeezing them shut, then open and repeat this whole thing a few times.  That should help a bit. 

I THOUGHT I had the Mindfold mask, but it's not... the one I have is called the Manta Mask. It has moveable eye pockets which is nice to be able to adjust to your own face size and eye placement.  Although, I also hear the Mindfold is really good too, just never used it myself.

[Lumaza]

I THOUGHT I had the Mindfold mask, but it's not... the one I have is called the Manta Mask. It has moveable eye pockets which is nice to be able to adjust to your own face size and eye placement.  Although, I also hear the Mindfold is really good too, just never used it myself.

The "Mindfold" costs about the same as the Escape Luxury Mask. I found the Mindfold to be a bit hard for comfortable sleeping. What I like about the Escape Luxury one is that it is a very comfortable fit that I don't sweat in. The cut-out eye sockets are large too. It is easy to clean and maintain as well. Some say the straps are a bit tight, but those are adjustable too. The Mindfold lasted me about a year before it deteriorated.

[Donut]

to this day I still use a blindfold when I sleep. I want to make sure that what I am viewing is really there. The blindfold takes the "doubt" out of the equation.
 

  I tried a blindfold (we actually have one, we must have at least one of everything somewhere in this house) today during my practice. I started with The Gateway Experience: Wave 1, Track 2.

  I must say that I found it deeply comforting to have the mask on, I think some part of me is worried to accidentally open my eyes and have some kind of NP overlay on the room I am in, haha.
  I remember when I was a child, I used to wake up in the night and every wall in my room was alive, like uncountably many insects were crawling over every surface. I would scream, and my mom would run in to check on me. As soon as she turns on the lights, no more bugs. This happened almost nightly for months, maybe a year. So needless to say, I have some fear to work on  , no use in denying it.

  The blindfold was really nice though, and when I tried an AP session afterword, I was able to stop focusing on my eyes so much and got a lot more imagery. Thanks for the tips!

-Donut

[Donut]

try stretching your eyes out first.  Circle them all around a few times, close them tightly squeezing them shut, then open and repeat this whole thing a few times.  That should help a bit. 

  You know, I had tried this in the past, but I think I may have been doing it wrong.
  This time I squeezed my eyeLIDS shut, rather than scrunching my cheeks and eyebrows down into my eyes, and it was much more effective!
  This has helped greatly in meditation, though I am finding a blindfold to be comforting during AP attempts so far. Thanks for the tip!

-Donut