I have written this to Mimihigurashi some time ago. You may try it. Of course there are many methods. But this one functions for me best. I developed it from Schultz method a few decades in past.
Start is the same- relaxation and concentration:
I made my exercises out of schultz autogenic training with some shortcuts and modifications. It needs some time to learn them, but not so long.
a) Relaxation of striated muscles- I concentrate on weight of my hand, I feel it and I make that feeling as strong as possible, and again stronger. I let that feeling of weight progress through whole body. When all my body feels heavy, I concentrate on deepening of that feeling... This relax skeletal striated muscles.
b) Relaxation of smooth muscles- Concentration on warmth in my hand. It feels like I have my hand in warm water, and water is warmer and warmer... liquid fire in my hand. Very pleasant and very hot. I let that liquid fire flow up my hand to other hand, and when my hands are warm, I let that warmth flow to my feet... At last I let spiral that warmth from my hands and legs into solar plexus. Now, I don't do it because of third chakra, but because warmth leads to relaxation of smooth muscle tissue of digestive tract.
You have to concentrate on your body, making good use of feedback loop to make feelings stronger. Don't think. Feel. Concentrate on feeling. Stay in that state as long as possible- but don't force it if you start to feel restless and you can't turn off that restlessness. It is also the best not to think while in OBE... You can learn to think through feelings, intuition.
For OBE:
When I reach state of body where it is very heavy, so heavy that I have feeling I can't move and very warm, I start to concentrate on rolling movement of hand. Movement without moving physical muscles. I send impulses to muscles(to roll hand from side to side), but at the same time I let hand relaxed, lying still. After some time I will start to feel second body hand(as if second, astral hand, and with that the feel of astral body permeating physical body start to be felt.)slowly rolling in physical body, and I try to make small rolling movements to be bigger. After a while I move the whole second body out of physical.
Sometimes I feel second body even during autogenic relaxation, then separation is simpler and faster.
For WILD:
With autogenic relaxation I can reach quite quickly sleep paralysis state after years of training. If I want a WILD I look for imagination. I don't need to go as far in relaxation as for OBE. It is enough to relax and concentrate enough to melt disturbances in body and mind. You don't need to leave thinking processes.
1. flash pictures- you can use them to make your dream world... Concentrate on that flashes. If they are real enough there is probability they will take you into them. You will dream in that picture.
2. imagined pictures- harder than flash imagination pictures, you prepare your picture for longer time. You make finer touches to your picture and at some point it is good enough for starting dream inside of them(picture will pull your mind inside).
3. Imagination of tunnel. That one I use most often. My tunnel starts as ring, inside ring, inside ring... I let ring grow... then second one inside first, then third... and I let them grow. It creates illusion of flight in tunnel. At some point your mind will feel the flight. And your tunnel will be more refined as time goes, till you fly at the end of it and into larger country.
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