Concentrate on your feet. Wiggle them about. Curl them to tense the muscles, then allow them to relax.
Concentrate on your calf muscles. Tighten and relax them.
Concentrate on your thigh muscles. Tighten and relax them.
Concentrate on your buttock muscles. TIghten your buttocks and then relax them.
Concentrate on your stomach muscles, a very common tension focus. Tighten then relax them.
Concentrate on your hands. Curl them into tight fists, then relax them.
Concentrate on your arms. Tighten them rigidly, then relax them.
Concentrate on your back. Tighten the muscles, then relax them.
Concentrate on your chest. Tighten the muscles, then relax them.
Concentrate on your shoulders, another very common tension focus. Hunch your shoulders to tighten the muscles, then relax them.
Concentrate on your neck. Tighten the muscles then relax them.
Concentrate on your face. Grit your teeth and contort your features to tense up the facial muscles then relax them.
Concentrate on your scalp. Frown to tighten the scalp muscles, then relax them.
Now tighten every muscle in your body, holding your entire body momentarily rigid, then relax, letting go as completely as you are able. Do this final whole body sequence again, then again- three times in all. On the third time, take a really deep breath when you tense all the muscles, and sigh deeply aloud as you let the tension go.
You should be feeling nicely relaxed by now. If you abandoned your 2/4 breathing at the start of the relaxation sequence, pick it up again now.
Close your eyes and try to imagine your whole body getting heavier and heavier, as if it were turning to lead. You will find your visualization increases your level of relaxation still further.
Enjoy the sensation of relaxation for the remainder of your session. But stay viligant. Should you find tension creeping in anywhere (and you certainly will in the early days_ don't let it worry you. Just tighten up the tense muscles a little more, then relax them.
STEP ONE:
Find a room where you will not be disturbed. Set yourself no deadline and try to ensure you have nothing else to do except the experiment. Darken the room, but not completely- you need to retain a visual reference with your eyes open, but ensure no light filters through your eyelids when they are closed. Lie down in a comfortable position with your head towards magnetic north and your body along the north/south axis.
STEP TWO:
Enter the focus 10 state - body asleep/mind awake - using any method you have previously found to work for you . (see above exercise) When the state is achieved, mentally repeat half a dozen times that you will consciously perceive and remember all that happens to you during the experiment. Begin to breathe regularly through your mouth half open.
STEP THREE:
Stare through the blackness (with your eyes closed) to a point about a foot in front of your forehead. Push your concentration three feet away, then six feet. Hold your gaze focused on theis point six feet away in front of your forehead until you have it firmly and clearly established. Once it is firmly established, sewing the point of focus backwards in a 90 degree arc so that you end up with your attention focused on a point above (behind) the top of your head, dix feet distant on a line running along your body axis. As you focus on this point, you will be aware of vibrations. The sensation is subtle, very peculiar, but quite distinctive as if something was vibrating on the spot and you were sensing it on the edge of your perception. Mentally reach out and draw the vibrations into your body. Once you have located and drawn in the vibrations a few times over a series of experiments, you will typically find you have only to achieve Focus 10 and think of the vibrations to start them buzzing in your body, thus short-cutting the process a little.
STEP FOUR:
Give yourself time to allow any fear reaction to to die down. Even with the information under your belt, it is still hard to keep a cool head when the vibrations start. To make matters worse, should you try to struggle at this point, you will find your body paralyzed. You can break the paralysis if you try really hard, but it involves a substantial effort and will and, of course, terminates an experiment you worked to hard to set up. If you avoid panic, work on your fear, and simply observe the vibrations, they will die down of their own accord after approximately five minutes - although it can seem substancially longer the first time you are waiting for it to happen.
STEP FIVE:
When you have control of your fear reactions, the time comes to take control of the vibrations. Call them up again if necessary, then using your mind, form them into a ring at your head. When you have succeeded in doing this, push them down your body to your feet. After you have practised controlling the vibrations in this way, start them sweeping sown your body in a rhythmic wave, from head to feet, then back again. Continue to do so until they fade.
STEP SIX:
The natural 'raw' vibrations are those that can seem very similar at times to shaking from Malaria, or traveling too fast in an old car with unbalanced wheels. Your next step is to refine them. You can do this by causing them to pulse as you send them along your body. THe effect shows only slowly, but eventually you will find the vibrations grow smoother. It is as if they have increased their rate of frequency, a process which continues to build until, like high frequency sound, you are no longer really aware of them all. You may notice a pleasant tingling warmth in your body, however.
STEP SEVEN:
By this stage of the technique, it is important to control your thoughts and desires, for you are very close indeed to projection and it is entirely possible for an errant visualization to send you out to a destination where you really do not want to go. In order to achieve smooth dissociation of the etheric body, practise reaching for something by stretching your arm. If all goes well, you will extend your etheric arm out of your physical body, something which may be tested by pushing it into or through a solid object. Once you have succeeded, withdraw the projected arm back into your physical body, decrease the vibrations, move your body, and open your eyes. Experiment with these partial projections until you are entirely comfortable with them.
STEP EIGHT:
Having again achieved the high-frequency vibratory state, imagine yourself growing lighter and lighter and floating upwards. You will find after a few attempts that this is exactly what you will do...leaving your physical body behind. ALternatively, some people find it easier to roll out of the physical. Whichever technique you use, practise returning to the physical and realigning. If you have any problems, think of moving a physical limb or wiggling the big toe, and you will be "clicked" back in. When you are happy with your ability to enter and leave your body at will, try moving a little further away.
Relaxation and astral excercises taken from The Astral Projection Workbook by J.H. Brennen.