Exercises for Grounding and Meditation
Step 1: Practice Mindfulness
Sit on a chair, your back straight, and close your eyes. Look at the little white dots in front of you that appear on the “black screen”. Watch those tingling dots. Concentrate on one of them, and stay still. Do not under any circumstances shift your eyes away from these dots. Empty your mind. If your mind wanders around and you lose your concentration, just shift your attention back to where we want it to be.
Step 2: Learn to Split Your Focus in Two
The next exercise will be to practice mindfulness while putting just a fraction of your attention on one of your fingers. Concentrate on the white dots in front of you, and merely notice your right thumb at the same time. This is called dual focus; because you are splitting your focus in two.
Now go from finger to finger, each time only barely noticing them until you start feeling a tingling sensation. Stay on each finger for about 15 seconds, and pass on to the next one.
Step 3: Drive Energy Downwards
The next step is to push the energy. Not just in the fingers, but in both the hands and feet at the same time.
Step 4: Give Yourself the Sensation of Falling
To drive even more energy downwards, just imagine that you’re falling in an endless void. The sensation you have to artificially re-create is similar to what you would feel if you were to be passing out. It’s the sensation you feel when you’re falling.
Now let’s get back to our white dots: stare at them, and imagine that you’re falling into them. Just let the shapes that appear hypnotize you. You’ll know you’re doing it right; because you’ll feel electric-like sensations rushing down your body, shivering like you were cold and the body was trying to heat itself up.
Note: I have to correct myself slightly—it’s the fear of falling that drives energy downwards, not just falling. The fear of losing control of one’s head is what’s behind this falling anxiety. The fear of letting yourself go to a seemingly irrational power can seem daunting at first; when all your life you have been so used to functioning from a more head-oriented perspective. We’re talking about a very primal emotion here. Feel the terror cloud your senses. Feel its power to distort. To conquer fear you must become fear. And there’s nothing that frightens men more than their own power.
Plan Of Action
Weeks 1 and 2: practice mindfulness—5 minutes a day
Weeks 3 and 4: dual focus—white dots and finger—5 minutes a day
Weeks 5 and 6: full grounding—white dots, and two hands and two feet—5 minutes a day
Weeks 7 and 8: sensation of falling—hypnotize yourself—2 minutes a day
