Warrior’s Meditation

Warrior’s Meditation

Why Meditate?

Meditation is an essential prerequisite for attaining kundalini, chakra, and higher conscious activation. Delving into the profound essence of one’s being necessitates the practice of meditative stillness. By cultivating a tranquil state of mind and emotions, one can cultivate a profound sense of peace and harmony.

For men who choose to retain their semen, directing their focus towards meditating on the movement of their sexual energy through the meridian channels, chakras, and up the spine becomes paramount. Remember, energy follows the path of attention.

Meditation helps to dispel lustful thoughts and desires that may arise after a few weeks of retention. While everything discussed on this blog is crucial for awakening the sacred serpent, we emphasize that sexual energy retention and transmutation form the foundation, with meditation following closely in importance.

The genuine importance of meditation is found in the inner evolution that occurs by cultivating the mind. Hence, the purpose of any meditation approach is to revolutionize the mind.

It is common for our minds to be burdened with troubles. We often find ourselves preoccupied with distressing thoughts, overwhelmed by anxiety or anger, and affected by the hurtful actions of others.

During these challenging moments, we yearn for the ability to control our emotions and gain mastery over our minds, ultimately freeing ourselves from the grip of these tormenting feelings.

Through meditation, we can cultivate and enhance positive human qualities just like we do in other forms of training in arts and skills. It involves developing a clear perspective and bringing out the good qualities that lie dormant within us.

In Meditation, the mind takes center stage. At present, it is in a state of simultaneous confusion, agitation, rebellion, and influenced by numerous conditioned and automatic patterns.

The objective of meditation is not to silence or numb the mind, but rather to set it free, bring clarity, and establish equilibrium. According to Buddhism, the mind is not a distinct entity, but rather an ever-changing stream of experiences, a continuous flow of conscious moments.

Although these experiences can be accompanied by confusion and suffering, we also have the capacity to embrace them with a state of clarity and inner freedom. Our current suffering stems from mental confusion, which hinders our ability to think clearly and make sound decisions.

The solution lies in developing an accurate understanding of reality and transforming our mindset. Our ability to eradicate the main sources of suffering hinges on our understanding and resolution of the mental poisons: ignorance, aggression, greed, pride, and jealousy.

These poisons are a direct result of our self-centered and delusional attachment to the ego. By breaking free from this attachment, we can pave the path towards a life devoid of suffering. Buddhism identifies multiple categories of suffering.

While visible suffering is observable, hidden suffering is connected to impermanence and change, occasionally masking itself as pleasure. A more profound and less conspicuous suffering originates from our fundamental ignorance, enduring as long as we are trapped in delusion and selfishness.

The ultimate aim of meditation is to attain the skill to free all individuals from suffering and enhance their overall well-being. Throughout our extensive journey on ‘The Way’, we have explored numerous forms of meditation.

These include both guided and unguided practices. For those new to meditation, I highly recommend starting with guided meditation, as it was instrumental in my own meditation journey. Fortunately, there are countless guided meditation resources available on YouTube.

When it comes to meditation, there are different approaches to achieve calmness and gain insight. Techniques such as focused attention, body scan, and energy meditation are commonly used. Personally, I prefer to start my meditation sessions with a five to ten minute warm-up using focused meditation.

During this warm-up, I find a quiet, dark room and focus my attention on a candle. This practice not only helps me prepare mentally, but it also has a powerful effect on stimulating the third eye. Other types of meditation include: visualization, resting awareness, reflection, zen, mantra, transcendental, and kundalini meditation.

A vital component of any spiritual path towards higher consciousness is shadow work. This practice involves delving into the depths of our unconscious to uncover the aspects of ourselves that we are currently unaware of.

It encompasses all the suppressed attributes, attitudes, impulses, and qualities that do not align with our self-identity, and brings them to the forefront. By engaging in shadow work, we can bring disowned material to light and learn to accept our traits, impulses, and attributes.

As meditation plays a crucial role in both kundalini awakening and self-mastery, we will extensively explore a wide range of meditation techniques, including shadow work, in our blog.

This is because we believe that meditation is an essential aspect of personal growth and spiritual development. Expect a wealth of information on different meditation techniques. Now, let’s transition to a highly impactful technique that I discovered a couple of years back known as the Warrior’s Meditation.

“Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there – buried under the 50,000 thoughts the average person thinks every day” – Deepak Chopra

Meditation & Concentration

The Warrior’s Meditation, a hidden gem in the realms of self-improvement, cognitive enhancement, and stress relief, is passed down by a Master of Four Samurai Arts. Richard L. Haight is an expert instructor in martial arts, meditation, and healing arts.

He started his martial arts training at the young age of 12 and later traveled to Japan at 24 to further his skills with renowned masters in various disciplines. Over his 15 years in Japan, Richard earned master’s licenses in four samurai arts and a traditional healing practice known as Sotai-ho.

To paraphrase Haight, nearly all forms of meditation adhere to a specific and rigid structure that defines their essence. However, solely relying on form-based definitions of meditation can lead us to prioritize the rituals and conventions, thereby overshadowing the original intention of meditation, which is to cultivate a heightened state of mindfulness and self-discovery.

To evade the limitations imposed by form and tradition, Haight redefined meditation as not merely a form, but rather as a state characterized by a vibrant clarity that emerges from a deep integration of being fully aware in the present moment. The means by which we arrive at this state of vibrant present awareness is of secondary importance when compared to the direct experience of this vivid clarity.

In order to go beyond form and tradition, one must begin by identifying the fundamental principles of consciousness. Understanding the brain’s activity during meditation, in contrast to its activity at rest, can provide valuable insights into isolating these principles. These distinctions manifest in observable brainwave patterns.

The brain exhibits beta waves when it is attentive and immersed in mental tasks. For instance, a regular conversation would induce the standard beta wave activity in most people. Conversely, disagreements, public speaking, and debates would induce an elevated beta wave activity.

In general, most people have their brains constantly producing measurable beta waves unless they are at rest. When in a state of rest, the brain usually emits slower and higher amplitude alpha waves. Alpha waves signify a nonaroused state, hence a simple calming meditation would align with alpha.

Once we have isolated, experienced, and comprehended the variances between beta wave and alpha wave, and their significance in meditation, and have also grasped the fundamental principles of meditation, we will start our investigation into the basic Total Embodiment Methodology practice, known as the Warrior’s Meditation.

Buddhists believe that all meditation practices stem from either Vipassana “insight” meditation or Samatha “purification” meditation. While meditation predates Buddhism, the core principles of Vipassana and Samatha can be found in both ancient and contemporary meditation techniques.

In English, Vipassana is typically translated as insight, while Samatha is translated as purification. The core concept of Vipassana can be best described as awareness, while for Samatha, concentration is a suitable term.

In the Buddhist sutras, it is mentioned that the Buddha taught Vipassana and Samatha together, highlighting them as attributes rather than separate meditation methods, crucial for attaining liberation.

Regrettably, despite the assertions made by various Buddhist schools about teaching the authentic meditation of Buddha, the original technique remains unknown due to the absence of any original writings.

Nevertheless, contemporary manifestations of Buddhism have distinctively categorized Vipassana and Samatha, formulating specific meditation practices. The majority of schools predominantly engage in concentration-based meditations, specifically Samatha, which seamlessly align with religious customs.

These practices often revolve around a sutra, prayer, religious image, or name, serving as the focal point. When it comes to meditation, Vipassana is generally seen as a less rigid practice than Samatha.

In Samatha, the focus is on complete concentration on a single point, whereas Vipassana offers a more adaptable approach. For instance, concentration techniques may involve focusing on a specific object or repeating a mantra, while mindfulness meditation encourages observing the breath and thoughts without getting caught up in them.

Apart from Buddhism, we discover that most meditations practiced globally belong to the concentration category, differing mainly in their focal point, tradition, and cultural background.

Mindfulness meditation, a secular form of Buddhist practices, exemplifies the principle of Vipassana/awareness. By directing attention to the natural rhythm of the breath, our awareness expands beyond what it would be with mantra meditation.

From the Total Embodiment Methodology viewpoint, the fundamental Samatha/concentration and Vipassana/awareness meditations are quite similar, as both emphasize exclusive attention. Samatha schools recommend complete focus, while Vipassana schools are slightly less strict in their approach.

These schools are exclusive in their meditative focus because when you fully concentrate on one thing for an extended period, your mind will eventually calm down, leading to a profound shift into a deeper state of awareness.

Traditional meditations like Samatha or Vipassana are distinct in their focus compared to the Total Embodiment Methodoloy approach, as they are centered on concentration.

By experiencing concentration firsthand, you will grasp the key distinction between the TEM method and other meditation techniques. To provide you with this essential experience, Haight crafted a concentration-focused meditation for you to try out immediately, drawing from traditional practices.

When examining various types of meditation practices from around the world, a common thread emerges: the emphasis on concentrating on a specific focal point while excluding all distractions.

For instance, Zazen in Zen Buddhism emphasizes maintaining proper physical posture, while mindfulness meditation centers on following the natural flow of the breath. Mantra-based meditations like Transcendental Meditation and Christian meditation involve repeating a spiritual word either aloud or silently. Despite differences in origin, religion, or technique, all meditative practices share this common focus.

Let’s now gain some practice in concentration meditation. You have the freedom to choose any focal point that suits you. It could be your body, your breath, the third eye situated slightly above your eyebrows in the center of your forehead.

For our practice, we will adhere to the commonly recommended principles followed by the majority of meditation traditions.

Time

Set a timer for 15 minutes to ensure a peaceful meditation experience free from time constraints.

Place

Pick a warm, serene, and cozy place where you can concentrate without any disruptions. I always choose to meditate in total darkness. I also like to burn incense during my meditation sessions, although it is not mandatory.

Positioning

Find a comfortable position to practice in, ensuring your spine is gently upright without being too rigid. I have always chosen to sit in a comfortable chair during my meditation practices instead of assuming the traditional cross-legged posture, due to my involvement in weight-lifting and extreme biking riding.

Eyes

Keep your eyes shut or slightly open, but if they’re open, refrain from focusing on any specific object in front of you.

Practice

The main objective of your meditation practice is to sustain your awareness on the chosen focal point, while striving for utmost relaxation. Whenever you observe your mind wandering, which is bound to happen occasionally, effortlessly redirect your attention back to the focal point without any worry

Don’t let yourself be excessively preoccupied with getting it right or wrong, as this worry will hinder your ability to fully relax and achieve a meditative state.

“Every time you create a gap in the stream of mind, the light of your consciousness grows stronger. One day you may catch yourself smiling at the voice in your head. This means that you no longer take the content of your mind all that seriously, as your sense of self does not depend on it” – Eckhart Tolle

Shifting to Alpha

When we begin our meditation practice, the very first change that occurs can be observed in our brainwaves. Initially, our brainwaves are in a beta state, associated with an active and focused mindset.

However, as we enter into a meditative state, these brainwaves shift to alpha waves, indicating a state of relaxation and calmness. Surprisingly, this transition from beta to alpha waves typically happens within a minute of starting our meditation session.

The alpha wave intensifies as we spend more time practicing engaged meditation, eventually progressing into theta, delta, and potentially even gamma waves. These waves indicate deeper levels of awareness and can bring about numerous health advantages.

It has come to light that any form of meditation can bring about a shift in brainwave patterns, specifically to the alpha state. Remarkably, by dedicating just one minute to sitting and attentively observing your breath, you are likely to enter the alpha wave.

Similarly, engaging in a minute of prayer or chanting can yield the same outcome. With the awareness that any meditation practice can lead us to the alpha state, we can harness this knowledge to develop a straightforward technique for efficiently shifting our brains to the alpha wave, even while engaged in our daily activities.

Utilizing vagal breathing can easily transition most individuals into alpha wave with just a few breaths. To accommodate varying levels of anxiety and stress, it is advisable to practice a minimum of six vagal breaths to ensure everyone successfully makes the shift to alpha.

Once we become acquainted with the Warrior’s Meditation, we won’t depend on breath techniques anymore. Nevertheless, vagal breathing will provide you with a glimpse of how effortlessly you can transition from beta wave to alpha. Once you can identify this transition, we can explore more applicable approaches that seamlessly fit into your daily life.

Before delving into vagal breathing, it is essential to grasp the concept of the vagus nerve: the vagus nerve’s name is derived from the term vagabond, which translates to “wanderer,” due to its role as the longest cranial nerve with sensory fibers connecting the brainstem to visceral organs.

This nerve governs the parasympathetic nervous system, mitigating the impact of an overactive sympathetic nervous system, which includes symptoms like stress, anxiety, and fight-flight-freeze responses, along with specific forms of depression.

The vagus nerve controls numerous essential functions by transmitting sensory and motor signals to the organs. Traditionally, the medical field did not recognize any link between the immune system and the nervous system due to the different nature of immune and nerve cells.

This led to the belief that the nervous system had no impact on immune responses through vagus nerve stimulation. However, ongoing research by Kevin Tracey is suggesting that stimulating the vagus nerve could be an effective treatment for chronic inflammation and diseases considered incurable.

Tracey utilized electricity to activate the vagus nerve, however, we can achieve the same effect by harnessing the power of our breath. Wim Hof’s groundbreaking research has demonstrated that individuals who practice his unique breathing technique possess an extraordinary immunity against harmful toxins introduced into their bloodstream.

Initial research conducted at the Radboud University Medical Center in the Netherlands suggests that Hof’s method may have the ability to temporarily inhibit an inappropriate immune response. Similar results have also been observed with other breathing techniques.

In order to assess Hof’s innate immune system response, Pikkers and Kox employed a different experiment. This immune system is designed to differentiate between the body’s own cells and foreign invaders, effectively eliminating the intruders.

To stimulate an immune response, they administered an endotoxin. Following exposure to the injected toxin, the majority of subjects experienced symptoms like fever, headaches, and shivering, as well as increased cytokine levels.

Unlike the control subjects, Hof did not suffer from any negative symptoms and had lower cytokine levels. His students displayed a response similar to Hof’s in subsequent tests.

The connection to the vagus nerve is likely the key factor, as it is being influenced by specific breathing patterns. While additional research is essential to uncover the reasons behind the immune-enhancing effects of these breathing techniques, the research on the vagus nerve and its impact on overall health is continuously expanding.

The research by Kevin Tracey revealed that the vagus nerve, which is connected to every organ in the body except the adrenal glands, plays a crucial role in preventing inflammation.

When the vagus nerve detects an inflammatory signal, it communicates with the brain, leading to the production of anti-inflammatory neurotransmitters that help regulate the immune response. Practices such as vagal breathing can support the immune system in mounting a suitable defense against pathogens.

By transmitting electrical signals, the vagus nerve facilitates communication between your gut and brain, allowing for the interpretation of your “gut feeling” or intuition. When the communication is optimal, our gut feeling is more reliable, whereas an over-reactive or under-reactive nervous system can lead to inaccuracies.

The vagus nerve plays a crucial role in connecting with and regulating the function of all organs, including the heart. By sending electrical impulses to the muscle tissue in the right atrium, it effectively controls the heart rate.

This process leads to the release of acetylcholine, which in turn slows down the pulse. Tibetan monks have demonstrated this ability through their breathing techniques, and you can also achieve the same effect.

The vagus nerve triggers the body’s relaxation response. Many individuals experience an overactive sympathetic nervous system, leading to continuous secretion of stress hormones like cortisol and adrenaline.

By practicing proper breathing techniques, you can activate the vagus nerve to promote relaxation by releasing acetylcholine, prolactin, vasopressin, and oxytocin. Regularly stimulating the vagus nerve has been found to greatly diminish or even stop symptoms of rheumatoid arthritis, hemorrhagic shock, and other serious inflammatory illnesses that were previously thought to be untreatable.

Here’s how to perform vagal breathing:

Aim

The purpose of this exercise is twofold: to transition from beta wave to alpha wave and to be aware of the exact moment when this transition takes place.

Preliminaries

Prior to starting the vagal breathing exercise, observe the current state of your mind and the sensations in your body. It is unnecessary to attempt to alter the sensations in your body beforehand, as the main objective of the exercise is to observe any changes that occur during the exercise.

Time

Start your timer for fifteen minutes in order to fully grasp the concept of vagal breathing through experience.

Position

It is important to note that Valsalva maneuvers can result in fainting, which is why it is recommended to sit without using a backrest during this exercise to minimize the risk.

Eyes

Start with your eyes closed to get a feel for the process, then feel free to open them whenever you’re ready.

Breathing Method

Inhale deeply and hold your breath, using it to gently expand your lungs and create a pleasant sensation. By adjusting your posture and body alignment, you can manipulate the airflow within your lungs. Experiment with different directions of pressure to discover which one feels most comfortable in the present moment.

If you enjoy stretching in one direction for a few seconds before switching to another, feel free to do so. Remember, the key to a transformative experience lies in embracing the sensations rather than overthinking the process.

The crucial aspect of vagal breathing is not about being overly determined, but rather about being mindful of what brings comfort at every step of the way. By practicing vagal breathing correctly, by focusing on what truly brings pleasure, the brain will transition from beta to alpha waves with the very first breath.

After just fifteen minutes of practice, you will experience a significant release of tension from your body, leaving you with a soothing, serene sensation.

Dealing with Distraction

If you find your mind drifting, which is highly improbable if you are truly savoring the experience, simply redirect your attention to your breath without any worry.

“Inner stillness is the key to outer strength” – Jared Brock

The Awareness Paradox

Concentration meditations all have the same goal: to concentrate on a single point while blocking out all other distractions. This point of focus can vary, but we will focus on either a candle flame or a fixed point on the wall.

Fixed-Point Focus Experiment

The objective of this experiment is to direct our full attention towards a candle flame, a specific spot on the wall, or a chosen point of interest, for an extended period of time.

To ensure accurate results, we will be conducting our experiment a minimum of two times. When performing the fixed-point focus exercise for the first time, remember to set your timer for a duration of five minutes.

Find a cozy spot to sit, either in front of a wall or at a table with a candle. Pick a specific point on the wall or light the candle a few feet away. Start your timer and concentrate on the candle or the fixed point.

Focus your gaze solely on the fixed point or the flickering candle flame, disregarding everything else around it. Be cautious not to strain your eyes by squinting, as this may hinder your ability to perceive the bigger picture. Take a moment to conduct the experiment before proceeding.

What did you notice?

The majority of individuals, upon being asked this question, often express that they attained a sense of tranquility throughout this experiment. However, it is completely normal if you felt anxious or did not encounter a state of calmness, as that is not the main objective of this experiment.

The exercise clearly shows that you inevitably take in the whole peripheral vision when you are consciously alert and your eyes are open. It’s paradoxical because trying to block out sensory awareness actually means you are consciously aware, and a conscious person will always be aware of the complete visual field.

It’s likely that during your initial attempt, you were unknowingly observing the entire visual field while attempting to ignore it. If you didn’t realize this paradox during the first experiment, there’s no need to be concerned. To provide further clarity, we will conduct the same experiment again, this time utilizing a stopwatch instead of a timer.

Commence your stopwatch and initiate a concentrated gaze, and take note of the duration it takes for you to become aware that you cannot disregard the entirety of the visual field.

Chances are, you quickly grasped that you can’t avoid seeing the entire visual field. It’s like being told not to think of purple monkeys – you’ll inevitably think of them, just as you can’t help but perceive the whole visual field even when you try not to. While it may seem trivial initially, you’ll soon realize it’s the secret to transformative, versatile, liberating meditation.

What is the functioning mechanism of the principle?

Ponder over the countless times you’ve engrossed yourself in a book, oblivious to anything beyond its confines or the particular sentence captivating your focus. Alternatively, if reading isn’t your forte, recall the instances when you’ve watched a movie without registering anything beyond the screen. The fact of the matter is that you did observe, but the memories slip from your grasp.

Let us clarify. Your eyes perceive all the visible light spectrum that enters your field of vision – encompassing the entire movie screen or book, as well as everything beyond their borders that is still within your eyesight. However, you just don’t retain the memory of what your eyes have seen.

Confirm our claims by consulting any book. Focus solely on the content within its pages, ignoring everything outside its borders. Avoid the temptation to cheat by bringing the book too close to your face, limiting your peripheral vision. You’ll soon realize that you can’t help but look beyond the book as you read.

Were you able to comprehend the text you were reading? It might come as a surprise to some that they struggle to understand the text when they are aware of what is happening in the room around them. However, after dedicating enough time to practicing the Warrior’s Meditation, you may find that reading while maintaining spatial awareness is not as challenging as it initially seems.

The connection between this experiment and meditation is worth exploring.

The experiment highlights the contrast between our conscious awareness and lack thereof. In a state of conscious awareness, we naturally perceive everything that enters our senses.

However, when we find ourselves in a semi-unconscious, dreamlike state, such as when engrossed in movies, books, or lost in our thoughts about the past or future, we are unable to remember or utilize information that is not directly related to our current focus. Despite our senses receiving this additional information, it remains inaccessible to us.

To delve into the intricacies of perception, we can turn our attention to the two hemispheres of the brain and their distinct roles. In the case of approximately 90% of the population who are right-handed, the left hemisphere functions as a serial processor, while the right hemisphere operates as a parallel processor. However, it’s worth noting that there are exceptions to this pattern, such as left-handed individuals, whose hemispheres may exhibit reversed functions.

The majority of the population, around ninety percent, are right-handed individuals. Their sense of self, time, logical thinking, language skills, and access to specific knowledge are mainly situated in the left hemisphere, known as the serial processing brain. On the other hand, their spatial awareness, creativity, bodily awareness, and more are primarily located in the right hemisphere, which is the parallel processing brain.

A major drawback of the serial processor, located in the left hemisphere, is its inability to handle more than one conscious action simultaneously. Nonetheless, it compensates for this limitation by offering a highly detailed perception of the selected object through its exceptional focusing capability. Concentration, a primary talent of the serial processor, is essential for human survival, but it can be physically exhausting and induce stress.

Regrettably, the serial processing hemisphere lacks awareness of the surrounding context beyond its focal point. The Samurai were aware that focus and thinking demand significant energy, leading to slower combat response times.

The Samurai saw thinking as a function of the “mind.” By training diligently to enhance their skills, they unlocked the potential of reaching a state of “no mind” that was incredibly effective in warfare. They strived to consciously access “no mind” in order to eventually utilize its strengths unconsciously.

They were actually preparing themselves to strategically tap into the capabilities of parallel processing (right hemisphere), which can handle multiple information simultaneously at faster speeds compared to serial processing, albeit with lower resolution.

The Samurai were able to tap into the parallel processor through meditation, but they probably didn’t have knowledge of the specific brain region responsible. However, understanding this detail is not essential to achieve the desired functionality valued by the Samurai.

Some left-handed individuals may feel inclined to believe they utilize the parallel processing hemisphere more than right-handed individuals. However, it is important to note that the hemispheres can interchange functions. Therefore, left-handed people usually engage in serial processing, self-awareness, and rational thinking just like right-handed individuals.

The way our brains are organized ensures that even if we lack training, our daily experiences are primarily influenced by the hemisphere responsible for generating our thoughts and sense of self, regardless of whether we are left-handed or right-handed. This fact is evident as left-handed individuals still possess a sense of self and do not have any advantage in terms of movement or meditation.

Having gained familiarity with the serial processing hemisphere, it is time to delve into the intricacies of the parallel processing hemisphere. As previously mentioned, the parallel processor has the remarkable capability to handle multiple tasks concurrently, albeit at faster speeds and with reduced resolution compared to the serial processor.

Overall, the parallel processor functions as a sensory warning mechanism, persistently overseeing the information received through our senses, even when our conscious perception may not be fully attentive to all of it.

The serial processor and the parallel processor have contrasting ways of perceiving information. While the serial processor follows a linear approach, the parallel processor decodes information at a much faster pace, using abstract methods that hold significant meaning. The perceptions of the parallel processing brain are complex and challenging for the serial processor brain to comprehend.

One of the key functions of the parallel processor is to control our body’s awareness and movements. During dream and sleep states, we experience meandering, distorted, and non-linear perceptions, which are characteristic of the hemisphere responsible for parallel processing.

Through conscious awareness training, the elite Samurai uncovered the ability to synchronize with the parallel processor. This enabled them to utilize information at a heightened speed compared to their thinking mind, resulting in enhanced awareness, movement quality, and efficiency.

The elite Samurai were driven by the desire for enhanced battlefield performance. However, their training also facilitated a connection between their conscious and subconscious minds, resulting in heightened awareness, improved martial arts skills, and an overall better quality of life.

This led to the emergence of exceptional Samurai known as “sword saints,” who surpassed the abilities of ordinary warriors in ancient Japan. Kamiizumi Ise no Kami, the esteemed founder of Shinkage-ryu, was widely recognized as a sword saint.

The fixed-point focus experiment demonstrates that awareness cannot avoid being aware, as it lacks the ability to filter out information. By focusing our minds and attempting to exclude information, we actually encourage both hemispheres to work together and share information within our perception. The amount of information we can recall is greatly influenced by practice.

This focusing technique poses a major drawback. It becomes clear that the brain fatigues rapidly under such intense focus. For a warrior, preserving energy efficiency is vital, hence in Total Embodiment Method, we adopt an alternative approach.

By exploring the awareness paradox, we discover that concentration can expand our awareness, if we recognize its value. Once we reach this level of awareness, we no longer need to maintain intense focus. Knowing about the paradox liberates us from fixating on specific objects or thoughts.

Merely understanding that we cannot actively exclude sensory data allows us to explore new horizons in our meditation practices, enabling us to utilize our senses as a pathway to inner transformation and improved physical, mental, and emotional vitality.

With an understanding of the awareness paradox, we can delve into the possibilities presented by our senses. Imagine harnessing the senses in a manner that leads to profound meditative clarity. By embarking on a sensory meditation journey, we can break free from the constraints of concentration, stillness, and isolation. Gone would be the days of seeking a perfect environment devoid of interruptions for meditation.

What we’ve learned is that the secret lies in shifting our approach to utilizing our senses. In the context of Total Embodiment Method, the fundamental principle is to avoid concentrating on one thing and instead embrace a broad awareness that encompasses all directions and all senses.

Surprisingly, expanding all senses without prejudice leads to a profound understanding of both internal and external aspects, fostering a connection to all life. The sense of proprioception, which defines our body’s boundaries in space, becomes more fluid rather than rigid.

This openness results in enhanced tranquility and clarity. Broadening awareness of the senses transforms the brain, enhancing perceptual adaptability, deepening insight, and improving overall well-being.

“Detach yourself from all that makes your mind restless. Renounce all that disturbs its peace. If you want peace, deserve it. By being a slave to your desires and fears, you disturb peace” – Nisargadatta Maharaj

Conscious Sight

From my own personal experience, I have found that engaging in conscious sight, hearing, olfaction, tasting, and feeling is most enjoyable when done in the comfort of your own backyard or out in nature. Out of these five senses, conscious sight holds a special place in my heart. While conscious hearing is also quite remarkable, it is conscious sight that truly ignites the state of mind that athletes often describe as being in the ‘zone’.

Science has yet to reach a consensus on how sight functions, despite our extensive knowledge on the subject. Certain aspects of visual perception continue to baffle researchers.

The enigma of vision lies in the fact that the human eye cannot generate images of high enough quality to enable us to navigate the world solely based on the information it provides. It is widely believed that the brain compensates for this deficiency by supplementing the missing information with relevant memories.

This theory suggests that a significant part of our visual understanding is essentially a biological assumption. If this theory is accurate, it sheds light on the various visual deceptions that we humans tend to fall for. If you’re not familiar with visual illusions, do a quick internet search for “Optical Illusion” to understand what I mean.

It is believed that visual perception is the outcome of the eye capturing light from the visible spectrum that bounces off objects. Subsequently, the brain decodes the electrical signals transmitted by the eye to construct the mental images of our surroundings.

Light enters the human eye through the cornea and is then directed by the lens onto the retina, a light-sensitive membrane located at the back of the eye. Within the retina, there are two types of photoreceptive cells: rods, which detect shades, and cones, which detect color.

These cells convert light particles, known as photons, into electrical signals. The optic nerve carries these signals to different areas of the brain, including the central ganglia, visual cortex, and superior colliculus. In these regions, the signals are interpreted and combined with experiential association, specifically memory.

To enhance our meditation practice, it’s essential to grasp the concept of vision being divided into two distinct types: foveal vision and peripheral vision. Foveal vision involves the detailed, color-rich perception that is concentrated along the central line of sight. This type of vision is predominantly used by contemporary humans, especially when engaging in tasks such as reading.

Peripheral vision encompasses the visual field outside the direct line of sight. It is characterized by low-definition and color-insensitive vision. Despite these limitations, peripheral vision is highly sensitive to shades and movement, making it a valuable asset for maintaining awareness. Hunter-gatherers heavily rely on their peripheral vision during their daily activities.

Peripheral Viewing Exercise

The awareness paradox teaches us that trying to exclude information from our visual awareness actually prevents us from doing so. It’s energy-consuming to focus on excluding information, so it’s better to pay attention to the whole visual field. In this chapter, we will meditate by directing our attention to the entire visual field without trying to focus or exclude anything.

Time

Start your timer for 15 minutes. Even though most people’s brains switch to alpha after only one minute of peripheral viewing, dedicating 15 minutes to practice will give you a deeper insight into the changes that peripheral viewing brings about within you.

Position

Find a peaceful spot where you can relax undisturbed and get comfortable. This activity can be done effortlessly whether you choose to do it inside or outside but optimal conditions are found outdoors.

Aim

The purpose of this exercise is to utilize our peripheral vision to intentionally connect with the parallel processor through an alpha brain wave. This practice can enhance our awareness, reduce stress, and promote a peaceful state of mind. Before beginning, take note of your emotions. Additionally, observe the moment when you transition to alpha state during the exercise, and reflect on your feelings upon completion.

Eyes

Direct your gaze forward and observe the entirety of your visual field. Most people have a horizontal field of view of almost 200 degrees and a vertical field of view of about 100 degrees, creating a visual field shaped like “binoculars.” Keep in mind that the center of the visual field offers the highest visual resolution, with full color and detail. When we concentrate on the center of the visual field, we are utilizing foveal vision.

To optimize our conscious awareness, it is crucial to acknowledge the awareness paradox, which highlights the significance of foveal vision in excluding unnecessary information. However, in order to conserve energy, we need to adopt an alternative approach with our eyes.

The key is to concentrate on the outer edges of our visual field, also known as peripheral vision. Although peripheral vision may lack high resolution and vivid colors, it excels in detecting shades and motion. By giving importance to peripheral vision, we can tap into the parallel processing capabilities of our brain, a technique that the Samurai discovered.

Stargazing exemplifies the power of peripheral vision, showcasing its ability to detect the subtle glimmering of stars in our peripheral vision. Interestingly, when we attempt to concentrate on a faint star, it becomes more challenging to perceive.

Despite our primary focus on central vision, our brain is continuously receiving input from the peripheral field of vision. This selective attention mechanism helps us ignore peripheral visual information that is not relevant to our immediate task, such as when we are immersed in watching a movie at the theater.

Watching a movie can be considered an unconscious activity since we often lose track of our surroundings. Total Embodiment Method focuses on being aware of the present moment and space. While it’s okay to get lost in a movie occasionally, it’s important not to make foveal vision our default way of seeing things.

Once you become accustomed to perceiving the entire peripheral field of vision, take some time to truly relax and fully appreciate the sensations that arise from this expanded awareness. As you delve deeper into this state, you may start to notice slight changes in the way you perceive colors, time, and space.

In fact, you might even feel a sense of euphoria, as if you were in an altered state of mind. While these experiences may bring pleasure to many, they are not the primary focus of this meditation. The true aim of this practice, as well as any TEM meditation, is to cultivate a heightened sense of contextual awareness in our lives. This enables us to align ourselves more harmoniously with the entirety of reality.

Developing a natural instinct for being aware of our entire visual field is extremely beneficial, as our eyes are constantly in use throughout our active daily lives. This heightened awareness will keep you from constantly feeling out of sync and in a stressed state, allowing you to remain conscious and focused.

With practice, you’ll notice a decrease in stress levels and a greater ability to handle uncertainty. The more you practice, the more you’ll be uplifted from negative emotions. The significance of conscious visual awareness should never be overlooked.

“Meditation is the dissolution of thoughts in eternal awareness or pure consciousness without objectification. Knowing without thinking; merging finitude in infinity” – Swami Sivananda

Conscious Hearing

By engaging in the peripheral viewing exercise, you have already realized the immense potential of using your entire visual field for meditation. However, it may come as a pleasant surprise to learn that the sense of hearing can also be harnessed in a similar manner.

The way we perceive sound is actually quite different from what we might assume. As sound waves make their way into the outer ear, they pass through the ear canal and cause the eardrum to vibrate. These vibrations then influence three small bones in the middle ear, namely the malleus, incus, and stapes.

Sound vibrations are magnified by the three bones and then sent to the cochlea, a snail-shaped organ filled with fluid in the inner ear. Within the cochlea, the basilar membrane divides it into upper and lower sections, serving as the base for essential hearing structures.

When vibrations inside the cochlea cause the fluid to ripple, a wave travels along the basilar membrane, where sensory hair cells on top of the basilar membrane are moved by the wave. The pitch of the sound is detected according to where the hair cells are on the membrane. The cells in the lower part of the cochlea detect higher-pitched sounds, whereas cells in the upper part of the snail-shaped cochlea detect lower-pitched sounds.

The movement of hair cells caused by the wave results in the interaction between microscopic hair-like projections on their tops and the cochlea’s structure. This interaction causes the opening of channels located at the tips of the hair cells. As a result, chemicals rush into these openings, generating electrical signals. These signals are carried to the brain by the auditory nerve. Once the brain receives these electrical signals, it produces sound that we recognize based on our associated memories.

Essentially, what we think of as hearing is actually more like an illusion created by the brain when it is stimulated by electrical signals from the auditory nerve. Think about every movie that you have ever watched. All of the sound effects were probably produced by things other than what you see on the screen.

For example, in old movies, horse footfalls might have been made by clacking together two dried coconut husk halves. Hearing the clacking, your brain just assumes that it is a horse walking on asphalt. Even if you didn’t know it was a horse movie and were unable to see any video, just hearing the coconut halves clacking together, your brain would probably conjure the image of a horse to fit the sound.

Our brain plays a crucial role in completing missing information by relying on our memories of past experiences. It is through these associated experiences that we are able to effectively utilize the information gathered by our senses.

Conscious Hearing

With our refined understanding of the hearing process, we can begin to use the sense of hearing as a portal to meditation. For our meditative purposes, we will not rely on the illusory identification system that the brain uses to convey information to us. Instead, we will simply listen to all sound, without any attempt to identify or understand it.

To enhance our listening skills, we will eliminate mental biases and focus on hearing from all directions, despite our ears being less sensitive to sounds above, below, or behind us. By intentionally listening in every direction without trying to identify specific sounds, we can avoid entering a beta wave state that hinders meditation.

Here is how the process of mindful hearing takes place:

Time

Two sessions, each lasting five minutes.

Position

Choose a location where you can sit or stand comfortably without any distractions.

Eyes

Initially, you practice with your eyes closed, but when you practice again, your eyes are open.

Process

Take a moment to set your timer for five minutes. Once ready, gently close your eyes and focus on releasing any tension in your body. As you do so, allow yourself to fully absorb the sounds that surround you, without the need to label or recognize them. Let the experience of sound wash over you, and you will soon find yourself entering a profound state of meditation in under a minute.

When you notice yourself being drawn to or irritated by a particular sound, your analytical, noisy brain hemisphere kicks in, disrupting your meditative state. To stay in a meditative state, just embrace all sounds impartially without trying to label them. However, if there’s a sound that could harm your eardrums, take steps to safeguard your ears.

Restart the timer once it expires and begin the meditation again, this time keeping your eyes open. Initially, you may find yourself distracted by the things you see, but simply redirect your focus to the sounds around you. Soon enough, your mind will settle down, and you will experience a profound state of meditation.

“Go within every day and find the inner strength, so that the world cannot blow your candle out” – Katherine Dunham

Conscious Olfaction

The sense of smell, known as olfaction, is frequently underestimated in today’s world. However, for hunter-gatherer communities across the globe, it holds immense importance and is integral to their daily activities.

Recent research published in the Journal Science has shed light on the incredible power of the human sense of smell. Surprisingly, the human nose is able to detect over one trillion distinct scents, far surpassing our ability to differentiate between colors (several million) and audible tones (around half a million).

In our modern society, humans have become disconnected from their sense of smell due to the lack of necessity for survival. However, recent research has revealed that we possess a far greater olfactory capacity than we are aware of, and the impact of scents on our bodies is largely unconscious. Despite lacking the vocabulary to describe the countless scents our noses can detect, our bodies still react to them on various levels.

The sense of smell plays a crucial role as a chemical detection sense, enabling the identification of minute molecules in the environment. What’s fascinating is that this ability is not limited to complex organisms alone but is also found in single-celled organisms. In the case of land mammals, such as humans, the sense of smell operates in a distinctive manner.

Molecules suspended in the atmosphere settle within the nasal mucus and dissolve. Beneath the mucus layer, specialized receptor cells, known as neurons, perceive the scent. These neurons convey the information through electrical signals to the posterior part of the nasal cavity, specifically to the olfactory bulb, which is essentially an extension of the brain. Subsequently, the signals are directly transmitted to the limbic system, impacting emotions and memory, as well as to the neocortex, influencing conscious thought.

Have you ever taken notice of how specific aromas can trigger vivid recollections of individuals, locations, and experiences from long ago, even from your early childhood? This connection is established because your sense of smell acts as a direct conduit between your memory and emotional center and the world around you.

The chemicals that come into contact with your nose effectively engage some of the most advanced and ancient structures in your brain, which are closely tied to emotions, memories, motivations, and automatic behaviors that largely operate beneath your conscious mind.

A fascinating study published in the journal Psychological Science highlights the fact that humans can actually detect the smells associated with fear and disgust. What’s even more intriguing is that when we encounter these scents, our brain subconsciously reacts by registering the same emotions, which can be observed through our facial expressions. This research indicates that scents possess a contagious element (de Groot et al.).

Studies indicate that women typically possess a more acute sense of smell than men, while younger individuals generally exhibit a stronger sense of smell than older individuals. The prevailing explanation for this trend is that women utilize their sense of smell to identify suitable partners and establish connections with their newborns.

Regardless of whether you are male or female, young or old, the sense of smell has the strongest connection to the unconscious region of our brain that governs memory, emotion, and motivation. Just imagine the transformative impact if we could increase consciousness in this area, leading to more harmonious and constructive memories, emotions, and motivations.

With conscious olfaction, you can effortlessly surpass the boundaries inherent in traditional meditation methods, enabling you to achieve greater heights and more.

The steps involved in conscious olfaction are as follows:

Time

Begin your timer for a duration of fifteen minutes.

Position

You can sit or stand in whatever way feels most comfortable to you.

Eyes 

Practice with your eyes shut the first time, and with them open the second time around.

Process

Breathe deeply and consciously, focusing on the sensation of air entering and leaving your body. Pay attention to the air’s characteristics like pressure, humidity, and freshness, along with your sense of smell.

Don’t focus on pinpointing a specific scent; instead, embrace all smells as you feel the air moving through your nostrils. When you sense the transition to alpha, a state of tranquility and relaxation, open your eyes to resume meditation. What changes did you observe? Did your physical sensations shift? Did you experience relaxation? Did your mind become still?

The act of consciously recognizing smells can greatly contribute to a sense of calmness in most individuals. In general, when we neglect our sense of smell, we quickly lose awareness. However, by intentionally maintaining an awareness of different scents for an extended period, we can experience a heightened state of tranquility and clarity, gradually reducing any habitual tendencies towards anxiety or depression.

The act of smelling can lead to relaxation for your mind and body by consciously stimulating the limbic system, which is the emotional center of the brain. It is important to remember that when you consciously smell, you are deliberately engaging a part of your brain that is typically beyond your conscious awareness.

This means that you have the ability to bring about positive changes in your brain regarding emotions and past traumas. If during this meditation, old negative emotions or mental narratives surface, the most effective approach to reprogramming your brain is to fully embrace the process of conscious olfaction and continue with it until the negativity dissipates. Simply keep consciously smelling.

It is important to note that once you transition to the alpha state, you may notice that you are automatically peripherally aware when you open your eyes. This serves as a clear indication that you are in a conscious alpha state. However, if you are unable to fully perceive your entire visual field upon opening your eyes, it means that you have not yet made the shift to a conscious alpha state.

In such a case, close your eyes again and consciously focus on your sense of smell, bringing your awareness to the nasal passages and lungs as you breathe. Continue this practice until you relax even further, and then try opening your eyes once more. It is highly probable that you will now naturally perceive the complete visual field.

Keep in mind that your mind may try to attribute particular smells to a narrative voice while you meditate. However, this intrusion from the serial processing mind can hinder your progress. Rather than getting caught up in labeling smells or resisting this inclination, calmly acknowledge its occurrence and refocus your awareness on all smells and the sensation of air passing through your nostrils.

It’s perfectly fine if you’re not able to detect strong scents, as your sense of smell can be impacted by various factors like your physical condition, age, and the environment. The main goal is to tap into the essence of smell, which is essentially a feeling that enhances awareness. So, if you struggle with your sense of smell, try to tune into the sensations in your nostrils and air passages.

Numerous meditation traditions incorporate various breath techniques, often with intricate details. Surprisingly, very few of these traditions emphasize the connection between breathing and the sense of smell. In my opinion, this is a significant oversight, as the sense of smell plays a crucial role in our psychological well-being.

In the present day, people are greatly dependent on using foveal (focused) vision, causing a state of stress and agitation in the mind through cortisol releases in the brain. A person who pays attention to their sense of smell is likely to be a calm and collected individual.

Becoming more attuned to your sense of smell and the act of breathing can be a powerful tool in combating anxiety and depression. You may experience a sense of liberation and relief from negative emotions. In general, after your second practice of conscious olfaction, you should be able to do it effortlessly with your eyes open from the beginning.

“Whatever is fluid, soft, and yielding will overcome whatever is rigid and hard. What is soft is strong” – Lao Tzu

Conscious Tasting

The sense of taste, similar to the sense of smell, is a chemical detection sense. However, unlike the sense of smell that can detect an extensive range of scents, the sense of taste is commonly believed to distinguish only five flavors – sweet, sour, salty, bitter, and savory. Nevertheless, there are those who contend that pungency (spiciness) and the taste of fat are also perceived.

The sense of taste collaborates closely with the sense of smell in identifying flavors. When we chew food, our tongue not only registers taste but also engages with the texture, providing more input to the brain and influencing our perception of taste. To understand the interplay between taste and smell, try tasting something while blocking your nose – you’ll quickly realize how much smell contributes to our ability to taste different flavors.

The sense of taste plays a crucial role in allowing humans to differentiate between foods that are nutritious and those that may be harmful. This process begins with the breakdown of food into basic chemicals by digestive enzymes in saliva. These chemicals are then detected by the taste buds, which are located on the tongue. It is estimated that the tongue contains between 2,000 and 5,000 taste buds.

Additionally, taste buds can also be found in the throat, as well as on the roof, sides, and back of the mouth. Each taste bud consists of 50 to 100 taste receptor cells that send electrical signals to the brain. The brain then processes these signals and creates the perception of taste that we experience.

The ability to taste helps us distinguish between nutrients and toxins. Sweetness usually means energy-rich foods, while bitterness can signal potential poisons. Taste buds can only detect a limited number of flavors, so our sense of taste heavily relies on our sense of smell.

The temperature of the air and food plays a significant role in how we perceive taste. Cold temperatures can hinder our sense of smell, resulting in a less acute sense of taste. On the other hand, warming up food enhances our sense of smell, ultimately improving our ability to taste different flavors. This is why we tend to prefer heated foods over cold ones, and why ice cream may not taste as flavorful when cold.

Remember that taste, much like smell, is sensitive to temperature changes. When meditating, be attentive to the sensations without becoming preoccupied with the specific tastes, as they can differ based on temperature. Focus on the overall experience and the sensations in your tongue and mouth.

The process of conscious taste is as follows:

Time

Set a timer for a 15-minute interval.

Position 

Feel free to choose whether to sit or stand, ensuring that you are completely at ease.

Eyes 

When you attempt it for the first time, make sure to close your eyes.

Process 

Increase your mindfulness of the sensation in your mouth and the general taste sensation.

Take note that you might notice hints of flavors that you had earlier in the day, but refrain from trying to pinpoint exact tastes. Simply be mindful of the sensation of taste and the feeling in your mouth as if it were your very first encounter with it. Pay close attention to when the transition to alpha state takes place.

It’s clear that the process is easy to follow, as many individuals can achieve a shift to alpha wave within a minute by simply concentrating on taste and mouth sensations.

“Nowhere can man find a quieter or more untroubled retreat than in his own soul” – Marcus Aurelius

Conscious Feeling

The fundamental aspect of conscious feeling primarily revolves around bodily awareness. This awareness encompasses two key components: proprioception and interoception. Proprioception refers to our ability to sense the body’s position in space, acting as an internal map that allows us to know the location of our body parts without relying on visual cues.

On the other hand, interoception relates to our perception of the body’s physiological condition. It provides us with valuable information about various sensations, including touch, temperature, muscle activity, pain, tickling, itching, hunger, thirst, the need to yawn or take a breath, sexual arousal, heartbeat, vasomotor activity, and the feeling of fullness in the bladder, stomach, rectum, and esophagus.

Our bodily awareness is influenced by receptors present in our joints, muscles, ligaments, and connective tissues. These receptors provide essential information about the compression and decompression of our joints. This information is transmitted through the spinal cord and reaches the unconscious regions of our brain. As a result, unless you actively make an effort to pay attention to your body, you may remain unaware of your bodily position.

Despite not always being conscious of it, your body is usually capable of keeping you upright and safe during your daily activities. That’s why I call it a generally unconscious sense.

By bodily awareness, we do not mean your thoughts or opinions about your physical appearance. Instead, We are referring to the direct sensory awareness of your body’s state, sensations, and posture.

This includes the feeling of your body’s contact with the environment, such as the sensation of the floor beneath your feet, the chair against your buttocks, the touch of your skin against clothing, the air around you, and so on. It encompasses the complete array of bodily sensations, both internal and external.

Medical and psychological literature describes heightened body awareness as leading to worsening symptoms of anxiety and panic disorders, and to an increase in pain. The reason for this outcome is that the medical and psychological community has defined awareness as being focus. When we focus on physical symptoms, we may ruminate on and experience magnification of symptoms, leading us to states of high anxiety. 

The concept of bodily awareness in the medical/psychological field differs significantly from the understanding of awareness among body-mind practitioners. Body-mind practitioners base their awareness on a calm perception, rather than a tense one.

Many practices that integrate the body and mind aim to heighten awareness of the physical self, like tai chi, yoga, Feldenkrais, Alexander technique, and breathwork. Nevertheless, traditional meditation serves as a prime illustration of the serene body-mind approach.

When practicing traditional forms of meditation, the goal is to concentrate on one thing while simultaneously staying relaxed. By employing relaxed concentration in body-mind practices, individuals can access an alpha brainwave state, resulting in favorable medical and psychological outcomes.

Conversely, a stressed or anxious focus on emotions can induce a beta wave state, contributing to heightened anxiety and negative consequences as acknowledged within the medical community.

Extensive research has consistently highlighted the advantages of cultivating a relaxed sense of bodily awareness. These studies strongly suggest that engaging in body-mind practices can potentially alleviate the symptoms of several conditions, such as chronic lower back pain (Mehling et al.), congestive heart failure (Baas et al.), chronic renal failure (Christensen et al.), and irritable bowel syndrome (Eriksson et al.).

The Total Embodiment Method takes awareness to a new level compared to the conventional body-mind approach. Rather than fixating on a particular body part, we cultivate a relaxed awareness of the entire body. Strangely enough, this broadened awareness heightens our sensitivity to subtle bodily cues without inducing anxiety, similar to how we can perceive the subtle blinking of faint stars more distinctly by being attentive to our peripheral vision.

Here is the Total Embodiment Method process of conscious bodily awareness:

Time 

Give yourself about a minute between steps. The entire process should not last more than fifteen minutes for your initial experience.

Position 

To start with, find a place where you can relax without too many distractions. If you tend to feel drowsy or fall asleep easily while lying down, consider sitting upright or standing instead.

Eyes

To ease ourselves into the practice of bodily awareness, we will begin by dividing the body into sections. However, it is important to note that this sectional approach is temporary. Soon enough, we will transition into practicing full bodily awareness as our default method.

While sitting comfortably, focus on relaxing your entire feet and pay attention to the overall space you are working on, instead of getting fixated on specific points of discomfort or pain. Allow the painful areas to remain in the background of your awareness as you follow the steps below.

Take a moment to vividly connect with the sensations in the area between your ankles and knees, and consciously release any tightness or stress in that region. Shift your focus to the space from your knees to your hips, feeling it deeply and intentionally relaxing that area. When you feel prepared, bring your awareness to the area from your hips to your lower ribcage, embracing its vibrancy and consciously letting go of any tension.

Direct your focus towards the space between your lower ribs and collarbones, and let go of any tension in that area. When you feel prepared to progress, direct your vibrant attention to the area between your collar bones and the top of your head. Take a moment to relax it deeply. Start by becoming aware of the space between your collar bones and your elbows.

Take a moment to intentionally relax that space. Next, shift your attention to the area between your elbows and your wrists. Allow yourself to relax completely. Now, bring your focus to your hands and fingers. Take a moment to relax this area with utmost care. Lastly, pay attention to the entirety of your body, both internally and externally, and relax your entire being, maintaining just enough tension to stand tall.

“The secret of change is to focus all of your energy, not on fighting the old, but on building the new” – Socrates

The Warrior’s Meditation

The Warrior’s Meditation serves as the fundamental level 1 TEM meditation practice. It lays the groundwork for developing a neural foundation that will gradually enable mindfulness to permeate your everyday life. Similar to the accomplished Samurai, who attains profound serenity and clarity amidst the turmoil of combat, with dedicated practice, you too can attain tranquility and clarity in your dynamic daily life.

In order to grasp the concept of the Warrior’s Meditation, envision a scenario on a battlefield where a lone Samurai finds himself surrounded by numerous adversaries who are determined to end his life. A beginner’s focus constantly shifts from one opponent to another in a state of anxious self-defense.

Eventually, exhaustion sets in and defeat becomes inevitable. On the other hand, a skilled warrior distributes his attention evenly in all directions, yet still experiences unease as he mentally strategizes his next move. If his opponents possess true expertise, his thoughts and anxiety may ultimately lead to his downfall.

In contrast, a master’s attention, akin to that of the skilled warrior, is evenly dispersed, but he remains as tranquil as a serene pond. Without dwelling on what actions he should take, his body instinctively responds in accordance with the demands of the present moment.

One might question the similarities between the Samurai’s experiences and contemporary life. In an ideal scenario, there are no armies or assassins attempting to harm you or your community.

In various ways, we, as modern individuals, exhibit similarities to the Samurai. Due to our busy schedules, we are unable to allocate multiple hours daily for meditation. Hence, we require a meditation practice that seamlessly fits into our fast-paced lives. This allows us to carry out our tasks with a deep sense of mindfulness. The purpose of the Warrior’s Meditation is to help you communicate from a place of profound awareness.

The act of reading can easily trap a newcomer to the TEM process in beta wave. Therefore, I recommend familiarizing yourself with the meditation steps before attempting the Warrior’s Meditation. This will allow you to understand the process and perform the meditation without the need to read. Once you have grasped the steps, put the book down and give it a shot.

It should be emphasized that our approach to meditation involves utilizing the senses as a means of guidance. Should any of the five fundamental senses be lacking, there is no cause for alarm, as the brain will make up for their absence. For example, if one is unable to hear, while concentrating on the auditory sense, they can redirect their attention to the physical sensations in their ears. By doing so, they can attain the same depth of meditation as an individual with all five senses.

Time

In general, the initial encounter with the Warrior’s Meditation typically lasts for approximately 15 to 20 minutes. The duration may differ for each individual as it is crucial to navigate through the process based on personal sensations. Once you become accustomed to the steps and have engaged in the Warrior’s Meditation a few times, it is advisable to set a timer for a preferred duration. This allows you to focus solely on your dedicated practice sessions without the need to be concerned about time.

Position

Aim for comfort, but refrain from lying down initially to avoid feeling drowsy and falling asleep. Establishing a link between meditation and sleep may lead to difficulties in maintaining focus and alertness throughout your meditation practice.

Eyes

Open for basic practice.

Process

Start the Warrior’s Meditation by performing a series of vagal breaths, which will swiftly induce relaxation in both the body and mind.

Take a deep breath and allow it to expand your lungs in a manner that is truly pleasurable. Adjust the pressure of the stretch by engaging your abdomen, spine, shoulders, and neck. Focus on creating a wonderful feeling. Exhale slowly and repeat the sequence.

After achieving a state of calmness and clarity in both your body and mind, proceed to the subsequent stage of the meditation.

Direct your gaze forward, encompassing the entire visual field. If needed, utilize your outstretched arms to locate the outer limits of your peripheral vision when transitioning from focused vision.

To locate the peripheral edge, focus straight ahead and extend your arms out to the sides without shifting your gaze. Move your hands back until they are out of sight, then wiggle your fingers. Gradually bring your hands forward until the wiggling is just visible in your peripheral vision. While maintaining the wiggling fingers at the edge of your visual field, move them in a clockwise circular motion to identify the complete outer edge of your peripheral vision.

In terms of our peripheral vision, you will notice that the upper and lower limits are relatively narrow, spanning roughly 90 degrees vertically. However, the horizontal range is much wider, providing us with approximately 180 degrees of visibility. Once you have identified the entire outer edge of your peripheral field of vision, it is recommended to relax your arms.

To ensure a comfortable meditation experience, take a few minutes to relax and focus on your peripheral vision to acclimate to it and allow your perception to expand before advancing to the next stage. After becoming accustomed and relaxed in the awareness of the entire visual field, proceed to the next step.

Acquire a comprehensive awareness of the entire range of audible sensations by allowing all sounds to permeate your body without fixating on or attempting to identify any specific sound. By setting aside our biases, preferences, and aversions, we will discover that we can engage in this meditation practice even in a noisy environment, as every sound becomes permissible.

However, it is always prudent to safeguard our ears from excessively loud sounds in order to protect their well-being. Dedicate a few minutes to applying a vibrant state of consciousness to all sounds, whether they are nearby or distant. Once you have achieved a state of relaxed and conscious listening, proceed to the next stage.

Develop an awareness of the sense of smell and the sensation of air moving through the nostrils into the lungs. While you may detect various scents around you, including those of your own body and the food you consumed earlier, refrain from trying to label them.

Simply observe the array of smells without getting fixated on any one in particular. If you find yourself unable to perceive any odors, there is no need to worry, as pinpointing specific scents is not the goal. Instead, approach the experience with an open and impartial mindset, free from preoccupation with specifics. Relax and savor the moment.

Center your awareness on the sense of taste and the sensations in your mouth. You may become aware of flavors lingering from earlier meals, but resist the urge to identify them. Simply enjoy delving into the overall taste experience and the various mouth sensations like warmth, moisture, hardness, softness, and more. Striking a balance between relaxation and active engagement is key here. Allow yourself a brief period to adjust to the taste sensation before progressing to the subsequent step in the meditation, which focuses on bodily awareness.

Attain a deep awareness of the entire external surface of your body, as well as the internal sensations, as though you were perceiving them for the very first time. While there may be instances of discomfort or pain, exercise caution not to solely focus on those specific areas. Instead, allow your consciousness to encompass the entirety of your body simultaneously. Take a brief period to unwind and fully embrace this state of heightened bodily awareness.

Lastly, permit your meditative state to transcend the confines of your body and encompass the space around you in a spherical fashion. Imagine it as though the very core of your existence is released to perceive the expanse that exists beyond the boundaries of your physical self.

Many individuals may feel tempted to exert immense internal pressure during this phase, hoping to inflate themselves like a balloon. However, this approach contradicts our goal of attaining a calm and mindful state that can enhance our everyday experiences. Rather than forcing ourselves, we should embrace this process as a source of pleasure and liberation.

In the confines of a room, it is common for our intentions and emotions to unconsciously fixate on the physical boundaries. However, this inclination to halt at surfaces reflects a restrictive belief, as intentions have the capacity to transcend these limitations.

Surfaces hold no sway over our intentions, so it is essential to allow our intentions and emotions to extend beyond the walls, ceiling, and floor. Throughout your meditation, maintain an unwavering awareness, with the aim of gradually reducing your focus. Embrace a state of relaxation and relish in the richness of your existence.

The Warrior’s Meditation at this stage offers numerous advantages, one of which is the enhancement of our functional attentiveness to the entire space surrounding us. This has a profound impact on the brain, leading to its transformation and enabling a greater contextual awareness of the external world and a deeper understanding of the internal psyche.

“Meditation is not spacing-out or running away. In fact, it is being totally honest with ourselves” – Kathleen McDonald

Rising from the Warrior’s Meditation

The objective of the Warrior’s Meditation is not to remain still, even though it can be utilized for profound, stationary meditation. The main aim is to integrate situational awareness into our dynamic everyday routines.

It is important not to link standing up or walking with the conclusion of meditation, as is common in various other meditation practices. Rather, we should uphold a lively spatial awareness as we transition to a standing posture, move around, and engage in our daily activities.

By and large, the practice of the Warrior’s Meditation usually does not result in a drastic reduction in blood pressure that would lead to potential fainting when standing up. Nevertheless, it is recommended to raise blood pressure slightly before standing as a safety measure. This can also be utilized as an opportunity to enhance the ability to stay in a meditative state while increasing blood pressure.

To effectively raise your blood pressure, it is crucial to maintain a constant awareness of your surroundings while performing the necessary movements. A helpful analogy to understand this concept is to think of the windows on your computer screen. Just like you can have one window in the foreground and another in the background, we will prioritize spatial awareness while allowing the stimulating movement to remain in the background of your consciousness.

By incorporating this approach into your meditation, the movement will seamlessly blend in without disrupting your focus. To achieve this, shift your body weight from side to side, forward and backward, and gently wiggle your fingers and toes. These simple movements should effectively elevate your blood pressure to safe levels before you transition to a standing position.

Now that you are up, strive to sustain spatial awareness as you navigate through your day.

Summary of the Warrior’s Meditation

1. Engage in a series of vagal breaths to induce relaxation in both the body and mind.

2. Focus on the entirety of your visual field.

3. Be mindful of all sounds, whether they are close by or in the distance.

4. Acknowledge your sense of smell and the sensations in your breathing passages.

5. Be aware of your sense of taste and the sensations in your mouth.

6. Recognize the sensations throughout your entire body.

7. Extend your awareness beyond your body, encompassing the space surrounding you.

8. Gradually rise, maintaining a primary focus on spatial awareness, wiggle your fingers and toes, and gently sway from side to side to ensure your blood pressure is stable before standing. Stand mindfully.

In Conclusion

If we start feeling a bit overwhelmed by the sensory experience during the Warrior’s Meditation, it could be a sign that we are exerting too much effort with our senses. The most frequent issue is with our eyes, which tend to unconsciously bulge as we try to perceive the peripheral field.

To address this, we should aim to relax our eyes and allow them to naturally observe the peripheral field without any strain. Additionally, it is beneficial to relax our shoulders, as they often accumulate unconscious tension.

One of the usual ways we strain our bodies during meditation is by attempting to grasp onto all our senses simultaneously. To address this, we should smoothly transition from one sense to the next, for example, from sight to sound to smell, and simply relax and have confidence that our previous senses will provide us with the necessary information without the need to concentrate on all senses at once.

Regular meditation practice has the potential to cultivate a sense of expanding awareness, bolstering the psychological resilience of meditators and diminishing their reactivity to stressors and perceived personal affronts.

By meditating, individuals can perceive themselves in a non-personal manner, fostering objectivity and insight that can aid in breaking free from unhealthy emotional patterns. This depersonalizing impact gradually protects against negative traits like pettiness, selfishness, neuroses, and narcissism. As you become less responsive to unworthy distractions, you’ll likely experience a reduction in wasted time and energy.

Through the practice of the Warrior’s Meditation, individuals may observe a sense of awakening in their bodies. This awakening enables the body to react autonomously to avoid potential threats or to move towards advantageous paths. Personally, I let my body take the lead in my writing process.

It feels as though the words are flowing through me, rather than me actively writing them. I am confident that musicians and athletes may also experience moments of complete absorption in their craft. This state of complete absorption is commonly known as being “in the zone.”

Regardless of the meditative technique mentioned earlier, meditation is indispensable for any spiritual journey. It plays a crucial role in awakening Kundalini energy and is also imperative for men who wish to retain their semen.

“Untrained warriors are soon killed on the battlefield; so also persons untrained in the art of preserving their inner peace are quickly riddled by the bullets of worry and restlessness in active life” – Paramahansa Yogananda

---

-SOURCES-

https://amzn.to/49rkIzs

---