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The first big hurdle faced by projectors is deep physical relaxation. This essential skill needs to
be thoroughly learned. I cannot stress it strongly enough; of the thousands of projection-related
problems I have dealt with over the years, in person and on the Internet, one skill area stands way
out in front as causing the majority of problems — deep physical relaxation — or rather, the lack of
it. Everyone seems to rush through learning this most important of all core skills, to get on with the
seemingly more interesting stuff.
Many people seem to think that because they can stay awake long enough to attain some level of
trance, they must therefore be physically relaxed enough. Wrong! It is quite possible to achieve the
trance state without having a deep-enough level of physical relaxation to create the conditions that
allow conscious-exit projection. The trance state means that your physical body is asleep while your
mind is still awake. But your body can still contain significant physical tension and muscular knots,
even when fast asleep or in the trance state. A tense trance state does not allow the proper
generation of the projectable double. It simply will not generate in areas containing physical
tension. This can result in partial or even painful semiprojections, and a great deal of frustration.
Deep physical relaxation is the foundation on which everything else rests. Without it, conscious-
exit projection becomes extremely difficult, if not impossible. If you do not thoroughly learn this
valuable skill, you will waste an enormous amount of time and effort trying to project before you
are ready, only to fail every attempt right on the brink of the exit. More time and effort must be
spent learning deep physical relaxation than with any other skill — it is that important! Relaxation
improves with time and practice. It is very important to develop effective relaxation skills and good
relaxation habits in the early days of development. Deep physical relaxation is quite easy to
achieve, if you go about it in the right way and practice regularly.
Posture and Comfort
Before you begin using the deep physical relaxation system (coming up soon), please make sure
you are not overtired. A sleep deficit can be a real problem, interfering with your ability to stay
awake during the coming exercises — especially if you do them lying down, which I do not advise.
The value of these exercises will be greatly reduced if natural tiredness is allowed to interfere with
the deliberate relaxation process. I suggest that these exercises be done when you are wide awake
and well rested. I also suggest that you do not practice these exercises immediately after a heavy
meal, as this will tend to promote sleep rather than deep physical relaxation. If simple relaxation is a
problem, bathing before starting these exercises can be a great help, especially in a hot, mineral-
Wear loose, comfortable clothing and have bare feet or loose socks, depending on the local
temperature. Start by sitting in a comfortable armchair with good back, neck, and arm support, and
with a pillow under your feet. This pillow is necessary because when the physical body relaxes to a
very deep level, supporting muscles in the feet tend to relax and expose bones, reducing circulation
and causing distracting discomfort.
If an armchair is not an option, use whatever is available. Even a dining chair can be substituted,
although more attention must be paid to finding the perfect balance point for your head. It is
possible to use a bed, but falling asleep can be a big problem. If you must use a bed, lie on your
back and hold your forearms vertical above the bed, with elbows resting on the surface of the bed.
This will help prevent you from falling asleep.
Good posture helps a great deal with deep physical relaxation. Do not allow yourself to slump in
the chair. If you start with good posture, your body will stay well balanced. If your posture is not
good, when your muscles deeply relax, your body will sag. This can cause discomfort in the spine
and joints, as well as circulation problems, all of which will interfere with relaxation. Put pillows
behind your lower back and neck as necessary, to make sure you are not sagging.
The head must be balanced and not be allowed to sag to the back or front or to one side. Close
your eyes and let your head and neck relax. Move your head back and forth slowly and you will
find there is an exact balance point, between where it falls, either way, through gravity. This
balance point is the perfect position for your head. If you have a pillow behind your neck, it is
permissible to let it fall lightly back into the pillow. A balanced head position has the added benefit
of keeping you awake, as, if you drowse, your head will tend to fall onto your chest or to the side
and so wake you up.
Once you have some practice at balancing your body and working on deep physical relaxation,
you can use anything, even a hard-backed wooden dining chair. If you have balance, you can relax
to a very deep level anywhere and anytime and in virtually any situation.
Relaxing Muscle Groups
I have kept the deep physical relaxation exercises here as simple as possible. All that is required
is to progressively tense and relax opposing groups of muscles. If you already know a full-body
relaxation discipline, you can adapt it to this one, making sure all muscle groups are covered.
Warning: Proceed slowly and gently with these exercises when you first start using them. It is very
easy to strain little-used muscles and tendons with any system using opposing muscle groups,
especially neck muscles. If in any doubt about your ability to do these exercises safely, please
consult with your medical doctor or physical therapist first.
With all these exercises, pay particular attention to the relaxation part at the end of it. Allow
your muscles to sink and droop and totally relax after tensing. In the early stages of relaxation
training, I suggest that this system be practiced repeatedly, until a whole-body feeling of cozy warm
heaviness is achieved. Near enough is not good enough when it comes to deep physical relaxation
for OBE. Practicing this thoroughly will save you a great deal of time and effort later, and will
make projection much easier. This system, as with any other, will become quicker and more
effective the more often it is used. With regular practice, a deep level of physical relaxation can be
achieved in only a few minutes.
Full-Body Stretch: Do this standing up or lying down, before settling yourself to begin the
following exercises. Take a long, deep breath while stretching your arms and legs and arching your
back and neck. Stretch yourself right out, as if very tired and having a full yawning stretch.
Ten Breaths: Sit comfortably and get ready to begin. Close your eyes and relax for a minute or
two, letting yourself settle down. When you are ready, take ten long, deep breaths, filling your lungs
each time, then emptying them all the way out. Feel the tension draining out or your body every
time you breathe out. Imagine a white cloud of sparkling energy is entering your body with each IN
breath. Imagine this entering your nose and moving through your nasal passages, throat, and down
into and filling your lungs. Imagine a dark cloud of tension is leaving your body with each long,
OUT breath. Take your time over this. After the ten breaths, and throughout all the following
exercises, if you can, keep a small part of your mind focused on your breathing, feeling it entering
and leaving your body. This will help keep your mind clear, which aids deep physical relaxation
Feet and Calves: Stretch back all toes and tense both feet and calves at the same time, for five
seconds, then relax them. Curl toes downward and repeat, tensing both feet and calves, then relax
Thighs: Tense both thighs, hold for five seconds, then relax them. Press down with both heels
and tense them again, then relax again.
Hips and Buttocks: Push buttocks backward into the chair and tense them, hold this for five
seconds, then relax them. Rock hips forward slowly and tense for five seconds, then relax them.
Whole of Legs: Tense all muscles in the whole of both hips, legs, calves, and feet, all at the same
time. Hold for five seconds, then relax them, really letting them go.
Stomach and Lower Back: Push out stomach and tense up all stomach and lower back muscles.
Hold for five seconds, then relax. Suck in stomach and tense lower back muscles. Hold for five
Chest and Upper Back: Arch shoulders forward while exhaling and caving in chest. Tense all
upper back and shoulder muscles, tense for five seconds, then relax. Push shoulders back and take a
deep breath while pushing out chest. Tense all upper back and chest muscles. Hold for five seconds,
Arms and Shoulders: Tense both shoulders, arms, and hands, making tight fists. Tense and hold
for five seconds, then relax. Curl both forearms and fists in toward shoulders, wrists curling inward.
Tense and hold for five seconds, then relax.
Face and Head: With eyes closed, roll head back, open mouth wide, and screw up face, tensing
all the muscles in head and face. Hold for five seconds, then relax. Also with eyes closed, smile
widely while screwing up whole face and eyelids, tensing all facial, scalp, and jaw muscles. Hold
for five seconds, then relax. Frown deeply while screwing up face and tensing all scalp, jaw, and
facial muscles. Hold for five seconds, then relax.
Jaw: With head held in its balanced resting position, force lower jaw straight out. Tense jaw and
hold for five seconds, then relax.
Neck 1: Without tensing, arch neck forward slowly and press chin down firmly onto chest as far
as it will go. Hold it there for thirty seconds, breathing normally, and then slowly relax it back to its
normal resting position. (If you have neck tension problems, hold chin on chest for up to three
Neck 2: Again without tensing, slowly push head way back and firmly push chin straight up
above. Keep pushing chin out but do not tense neck muscles. Hold for thirty seconds, breathing
normally, then slowly relax back to balanced resting position. (Again, if you have neck tension
problems, hold this position for up to three minutes.)
Neck 3: With head in its normal resting position, slowly grit teeth and tense all neck muscles,
feeling the tension spreading right through the entire neck and up into skull. Hold for ten seconds,
Full-Body Stretch: Stay in relaxed position and give yourself a full-body stretch, as best you can.
Gently stretch and tense as much of your whole body with this as you can, while taking a long,
slow, deep breath. Tense and hold for five seconds or so, then deeply relax your whole body while
exhaling. Check posture and readjust resting position at this point, as needed, but while holding on
to relaxed state.
Ten Breaths: Repeat this step thoroughly, really feeling all the tension leaving your body with
every OUT breath. Really feel your whole body sinking into your chair or bed, sinking and getting
heavier, warmer and more blissfully relaxed with every OUT breath.
Awareness Hands Massage
The head, neck, and shoulder areas are the most difficult of all body parts to deeply relax. Stress
and inner tension particularly affect the muscles in these areas. This tension comes from within, so
we must go deeper to remove it. Use your awareness hands to massage the tension from these areas.
Feel у our awareness hands massaging deep inside your neck and shoulders and up into your
skull, as if someone were actually massaging them for you. Use your memory to re-create these
awareness actions. Feel your hands penetrating deeply within the muscles and tendons and spine in
your neck and shoulders. Feel your hands stroking deeply along your spine and up into and through
your head. Feel all the tension leaving your body and feel it sinking and growing warmer and
heavier and more deeply and blissfully relaxed.
After you've been through the whole relaxation process, relax and focus on your breathing while
you move your awareness hands throughout your body, searching for muscular knots, tension, or
other problem areas. Note these tight areas for future reference, to save having to search for them
every time. Recheck all known problem areas occasionally, during all the coming exercises, and re-
relax them as needed.
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