What started as my desperate search for relief eventually became a fascination with the territory of consciousness itself. I discovered that our states aren't fixed realities but fluid experiences that can be transformed through surprisingly simple practices.
The eight-step guide I'm sharing today represents the distillation of what I've learned through decades of exploration, combining elements from various wisdom traditions, modern psychology, and my own direct experience. It integrates four essential components that are often missing from conventional approaches:
Felt sense – The ability to directly experience your body's wisdom before your thinking mind interprets it
Energy work – Practices that allow you to experience yourself as a source rather than just a recipient of energy
Direct experience – Access to awareness beyond conceptual thinking
Narrative detachment – The freedom to choose which stories you engage with rather than being defined by them
This guide isn't meant to be followed rigidly. Think of it as a map of territories to explore, with various paths you might take depending on what resonates with you. Take what serves you and leave the rest—you can always return to it later as your practice evolves.
Whether you're new to conscious state shifting or have been practicing for years, I invite you to approach these exercises with genuine curiosity. The most profound shifts often happen when we release our expectations and open ourselves to discovery.
Remember that mastery comes through consistent practice rather than occasional intensity. Even five minutes daily will yield more transformative results than occasional hour-long sessions. Your state-shifting muscles develop through regular use.
Are you ready to reclaim the driver's seat of your own experience? Let's begin the journey together.
Step 1: Cultivate the Felt Sense (Embodied Awareness)
Purpose: To ground yourself in your body and develop a direct, pre-conceptual awareness of your experience.
1. Body Scan Meditation:
- - Sit or lie down in a comfortable position.
- - Close your eyes and bring your attention to your body.
- - Slowly scan your body from head to toe, noticing any sensations, tensions, or areas of ease.
- - Focus on the felt sense—the subtle, embodied knowing that arises without words or concepts.
- - Spend 5-10 minutes daily practicing this, gradually increasing your sensitivity to bodily sensations.
2. Mindful Movement:
- - Engage in simple movements like walking, stretching, or yoga.
- - As you move, pay attention to the sensations in your body—how your feet feel on the ground, the stretch in your muscles, or the flow of your breath.
- - Let the movement become a meditation, staying present with the felt sense of each moment.
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Step 2: Radiate Source Energy (Energy Work)
Purpose: To experience yourself as a source of energy, radiating outward like the sun.
1. Sun Visualization:
- - Sit in a comfortable position and close your eyes.
- - Visualize a bright, warm sun at the center of your chest (heart chakra) or in your core.
- - Feel this sun radiating light and warmth in all directions, filling your body and extending outward into the world.
- - Imagine this energy touching everyone and everything around you, offering unconditional love and light.
- - Practice this for 5-10 minutes daily, gradually expanding your sense of radiating energy.
2. Energy Field Expansion:
- - Sit or stand with your eyes closed.
- - Bring your attention to your body and feel your energy field (the subtle energy surrounding your body).
- - Imagine your energy field expanding outward, like a bubble growing larger and larger.
- - Feel yourself connected to the universe, radiating energy outward while remaining grounded in your body.
- - Practice this for 5-10 minutes, noticing how it affects your sense of presence and connection.
Step 3: Detach from Narratives (Conscious Storytelling)
Purpose: To free yourself from limiting stories and consciously choose which narratives to engage with.
1. Narrative Awareness Exercise:
- - Sit quietly and reflect on a current challenge or situation in your life.
- - Notice the story you’re telling yourself about it (e.g., "I’m helpless," "I can’t fix this").
- - Ask yourself: *Is this story true? Does it serve me?*
- - Consciously choose a new narrative that aligns with your highest expression (e.g., "I am doing my best," "I am learning and growing").
- - Practice this daily, especially when you feel stuck or overwhelmed by a situation.
2. Witnessing Practice:
- - Throughout the day, practice observing your thoughts and stories without getting caught up in them.
- - When a thought or narrative arises, simply notice it and say to yourself, *"This is just a story."*
- - Return to the felt sense of your body and breath, grounding yourself in the present moment.
- - Over time, this practice will help you detach from unhelpful narratives and stay present.
Step 4: Explore Direct Experience (Beyond Concepts)
Purpose: To access moments of pure awareness beyond thought and conceptual understanding.
1. Mindful Orgasmic Awareness:
- - During moments of sexual arousal or orgasm, bring your full attention to the sensations in your body.
- - Notice how the mind becomes quiet, and you experience a direct, non-conceptual awareness.
- - Afterward, reflect on how this state feels and how it connects you to a deeper sense of reality.
- - Use this practice to explore the connection between sexuality and spiritual awareness.
2. Present-Moment Anchoring:
- - Throughout the day, pause and bring your attention to the present moment.
- - Notice the sensations in your body, the sounds around you, or the feeling of your breath.
- - Let go of any thoughts or stories, and simply rest in the direct experience of the present.
- - Practice this for 1-2 minutes several times a day, gradually increasing your ability to stay present.
Step 5: Practice Spiritual Distancing (Healthy Boundaries)
Purpose: To maintain healthy energetic boundaries while staying present and compassionate.
1. Energetic Shielding:
- - Sit or stand with your eyes closed.
- - Visualize a protective shield of light surrounding your body, extending a few feet outward.
- - Imagine this shield allowing positive energy in while filtering out anything that doesn’t serve you.
- - Practice this daily, especially before entering challenging situations or interactions.
2. Compassionate Detachment:
- - When you feel overwhelmed by someone else’s emotions or energy, take a moment to ground yourself.
- - Visualize yourself stepping back energetically, creating space between you and the other person.
- - Offer compassion from a distance, recognizing that you don’t need to take on their suffering to care for them.
- - Practice this in caregiving or emotionally charged situations.
Step 6: Integrate Curiosity and Surrender
Purpose: To remain open to discovery and allow your spiritual journey to unfold naturally.
1. Daily Curiosity Practice:
- - Each day, ask yourself: *What can I discover today?*
- - Approach your experiences with an attitude of curiosity, letting go of expectations or judgments.
- - Reflect on what you’ve learned at the end of the day, noting any new insights or shifts in awareness.
2. Surrender Meditation:
- - Sit quietly and bring your attention to your breath.
- - With each exhale, silently say, *"I surrender."*
- - Let go of any need to control outcomes or understand everything.
- - Trust that your journey is unfolding exactly as it should, even if you don’t know where it’s leading.
- - Practice this for 5-10 minutes daily, cultivating a sense of trust and openness.
Step 7: Build a Foundation and Expand
Purpose: To create a stable foundation for spiritual growth while exploring new dimensions of experience.
1. Daily Grounding Practice:
- - Spend 5-10 minutes each day grounding yourself in your body and breath.
- - Use the felt sense practice (Step 1) to stay connected to your physical experience.
- - This grounding will provide stability as you explore new practices and energies.
2. Explore New Modalities:
- - Once you feel grounded, begin exploring new spiritual practices that resonate with you (e.g., energy work, kink, polyamory, paganism).
- - Approach these practices with curiosity and openness, integrating them into your existing foundation.
- - Reflect on how these new experiences deepen your understanding of yourself and the universe.
Step 8: Reflect and Integrate
Purpose: To integrate your experiences and insights into your daily life.
1. Daily Journaling:
- - Spend 5-10 minutes each day writing about your experiences, insights, and challenges.
- - Reflect on how your practices are affecting your sense of self, your relationships, and your connection to the universe.
- - Use this reflection to deepen your understanding and guide your next steps.
2. Monthly Check-In:
- - At the end of each month, review your journal entries and reflect on your progress.
- - Notice any patterns, shifts, or areas where you feel stuck.
- - Adjust your practices as needed, staying open to new directions and insights.
This step-by-step guide offers a structured yet flexible approach to spiritual practice, inspired by my journey. It emphasizes embodiment, energy work, narrative detachment, and curiosity, providing a pathway for others to explore similar practices in their own lives.
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