Day 4 - Relaxation, Breathwork, and Energy Body Stimulation (Toes)

[silverphoenix67]

Estimated Time: 20 minutes

Morning

• Write dream key words or description in dream journal
• Recite morning affirmations: I am a spirit body capable of exploring dimensions beyond physical existance. I have the ability to separate from my body, return safely, and remember.

[silverphoenix67]

Afternoon
Relaxation: Lower Body, Torso, Arms, Shoulders, Face (5 min)

1. Lower and upper body: Follow the steps you have learned for relaxing your lower body.  Relax your feet, calves, thighs, hips, buttocks, stomach, lower back, chest, and upper back. Hold for 5 seconds each and then relax. Consult earlier instructions if you forget the steps.

2. Arms and shoulders: Tense your shoulders, arms, and hands, making tight fists. Tense and hold for 5 seconds, then relax for 5 seconds. Curl your forearms, wrists, and fists inward toward your shoulders. Tense and hold for 5 seconds, then relax for 5 seconds.

3. Face: With your eyes closed, roll your head back, open your mouth wide, and scre up your face, tensing all the muscles in your head and face. Hold for 5 seconds then relax for 5 seconds. Also with your eyes closed, smile widely while screwing up your whole face, tensing all facial, scalp, and jaw muscles. Hold for 5 seconds, then relax for 5 seconds. Frown deeply while screwing up your face and tensing all scalp, jaw, and facial muscles. Hold for 5 seconds, then relax for 5 seconds.

4. Take at least a minute to settle after doing the above, getting as comfortable and relaxed as possible. Feel al lthe tension drain fro your body. When you feel deeply relaxed, begin the breathwork routine.

[silverphoenix67]

Afternoon
Breathwork: Breath Awareness(5 min)

Quiet your mind and observe your breathing for 5 minutes. Learn patience. Enjoy these few moments of silence and inner peace. Feel your body growing heavy with deep relaxation as you quiet your mind and breathe all your tension away. Do not fret if thoughts keep popping into your mind. Just keep pushing them away and going back to feeling your breath moving in and out of your body. You'll get better at this steadily with practice.

[silverphoenix67]

Afternoon
Energy Body Stimulation: Toes (10 min)

Spend 30 seconds to a minute on each of the following exercises:

1. Target the top of your left big toe w/ your awareness.  Use the brushing action and brush back and forth along its whole length, over and over. Concentrate on feeling this action inside your skin. Vary this action occasionally by brushing each side of it as well: inner and outer, top and bottom. Repeat this exercise with your right big toe.

2. Use the sponging action through the whole of both big toes, one at a time. The stirring action can also be used on top of each joing if they are difficult to stimulate into noticeable activity. (Noticeable activity would include the feeling of localized tingling, throbbing, or heaviness).

3. Split your body awareness, brushing and then sponging both big toes simultaneously.

4. Use the brushing and sponging actions on all lesesr toes, starting w/ the toe next to the big toe on your most responsive foot. Spend slightly more time on your less responsive foot and on any unresponsive toes to help clear energy blockages.

5. using a slightly wider brushing actin and starting w/ your best foot again, brush across the tops of all toes at the same time from side to side, from big to small toe, back and forth. Repeta this action on your other foot.

6. Split the body awareness action and repeat the above on both feet simultaneously.

[silverphoenix67]

Night

Recite the following affirmations: Every morning I faithfully write dream key words in my notebook. I recognize each morning as a fresh opportunity to hone my astral memory. I attract dreams that help me achieve my goal of conscious out of body exploration.

*End Day 4 Exercises*