The Ultimate Sleep Hack – so far…*

woman sleeping
Photo by Craig Adderley on Pexels.com

taking the pressure off of going to sleep by going for optimal rest.

 Introduction

You’ve probably noticed the incredibly stressful world we now are required to function within at our best. There’s no way to maintain a stress-free life all together unless you engage in a prolonged meditation retreat – maybe. One of the best ways to cope with stress, anxiety, sadness or any other negative emotion is a multifaceted approach:

  • Tolerance – building a tolerance to stress and anxiety
  • Cultivating a compassionate neutral witness within
  • Meditation for an anchor to peacefulness / mindfulness throughout the day
  • Paying attention to and heeding our bodies

We put pressure on ourselves constantly. Some of this pressure is good when we need it to accomplish tasks and goals. Pressure becomes counterproductive when we threaten ourselves and our bodies with too much of it. This could be true of when we get ready to go to sleep at night; the pressure we’ve put on ourselves during the day spills over into the night and sleep becomes difficult and sometimes impossible. If we have chronic difficulties falling and staying asleep we may reach for prescription pharmaceuticals / supplemental sleep aids to fall and stay asleep, or we may use street drugs.

Taking downs to get off to sleep
And ups to start you on your way
After a while they’ll change your style
I see it happening every day

Oh spare your heart
Everything put together
Sooner or later falls apart
There’s nothing to it, nothing to it

From Everything Put Together Falls Apart © 1972 by Paul Simon

The downs can easily translate into alcohol or a prescribed medication at night and coffee and/or energy drinks throughout the day.

After I became caffeine free the first time and my energy level balanced out I saw that coffee didn’t give me more energy, it just took the energy I had and bunched it up because there was always an inevitable crash. My sleep patterns were the worst for it too. Working swing shift and nights didn’t help either.

Then I began taking control of my sleep which meant taking control of other aspects of my life too:

The Ultimate Sleep Hack So Far 

Change the name of going to sleep to Optimal Rest instead of pressure for sleep. If you fall asleep during your optimal rest period it’s a good bonus.

caffeine can disrupt your sleep up to 11 hours after you drink it

I’ve worked for over 20 years in the mental health field facilitating groups on relaxation, meditation, and sleep hygiene.

Sleep is part of a daily cycle. Children and teenagers need more sleep sometimes up to 10 or 11 hours. Adults average about 8 hours up to the age of 55. Those over the age of 55 can get by with less sleep – about 6 hours, yet 8 hours is still optimal. These figures are not set in stone and there are always exceptions to every “norm”.

Your bedroom should always be slightly on the cool side

Since the time of the industrial revolution mainly the advent of electric light and more recently television, computers, smart phones and the internet the natural rhythms of our bodies have been disrupted due to light pollution.

 

Immediate Preparations for Optimal Rest

woman sleeping
Photo by Ivan Obolensky on Pexels.com

Before Sleep – The Experts Report Our bodies adjust to light dark cycles so if you’re having trouble sleeping at night you may want to consider making changes to your daily routine:

Exercise – in the morning or afternoon. Avoid exercise in the late evening especially when its dark (absence of sunlight). Exercising after sunset or in the dark can signal your body to become more awake or alert. Exercise is important for a good night’s sleep even if it is a short or long walk in the morning, afternoon or early evening.

Caffeine – The experts report that caffeine can affect your body and disrupt your sleep up to 11 hours after you drink it. This can affect your ability to fall asleep and your ability to stay asleep. If you’re on a daytime work schedule consider stopping all caffeinated beverages at 11 am. Some keen observations of the effects of caffeine backed by science basically report that stimulating the body takes the energy that one ordinarily has and pumps it up leading to an inevitable crash if too much is ingested.

Television, Smartphone or Computer/Tablet use – excites the brain. Sleep experts recommend to stop using these devices at least 2 hours before retiring.

Snacking – Sleep experts recommend that you wait 3 hours after eating to go to sleep for a better night’s sleep.

A Technique – If you do sleep poorly and assuming your morning is sunny you can re-set your body clock by sitting in the sun from 40 to 60 minutes soon after you rise.

Sleeping Timing – experts suggest going to sleep at the same time each night. I have observed that this has to do with body memory. Disrupting body memory where we experience a burst of energy hurtling passed our ordinary bedtimes usually comes from caffeine or a late-night snack of sugary foods or refined carbohydrates.

No Alcohol Before Bedtime – I almost did not include this because many people already know that while alcohol can put you to sleep it can often wake you up several times during the night. A drink or a glass of wine or a beer with an early dinner is okay.

Minimize Electrical Gadgets in your Bedroom – a lamp is good with an incandescent bulb and is best for reading and a feeling of warmth. An alarm clock without excessive lights if you need one is okay but not an alarm on your electronic device. Watching television in-bed, surfing the net from your smartphone or tablet is bad for your sleep hygiene. Best to turn off your cell phone or tablet if you are keeping them in your bedroom.

Light and TemperatureYour bedroom should be as dark as possible, no light at all. But if you startle waking-up in a dark room, a light in a different room or a very dim nightlight is okay. If you have equipment such as a CPAP machine prescribed for your sleep then of course that’s okay. Your bedroom should always be slightly on the cool side, in summer and winter. Our body temperatures drop at night and by cuddling with ourselves under the covers we warm to an optimal sleeping temperature.

muse on your day, begin the letting go process

Sleep Position – The best positions for optimal rest and/or sleep is sleeping on your back*, left and / or right side. Sleeping on your back is best for your spine, neck and head less likely to experience pain. It helps lessen acid reflux with your head elevated on a pillow. *People with sleep apnea – sleeping on the back could be dangerous and lead the tongue to block your esophagus. Sleeping on your side is the popular position – reduces acid reflux. Snoring is reduced. Best positions for those with sleep apnea.

One to Three Hours Before Sleep  – These are nightly rituals, that when I use them, they assist me in getting a better night’s sleep. Admittedly I don’t use them as much as I could. Before you begin Your Wind-Down sit with a pad (not an iPad, Tablet or Smartphone) and make a list of what you want to do tomorrow (if that’s your thing). Writing pen to paper is a way to disconnect from electronics and their effects.

Your Wind-DownBegin with a hot beverage – an herbal tea, or warm milk, or A-Non-Alcoholic-Hot-Toddy-for-Sleep for sleep while sitting on your couch or in a favorite chair. As you begin to enjoy your beverage muse on your day, begin the letting go process. I spend at least five to ten minutes feeling the relief of putting the day into perspective and allowing the anticipation of surrender into sleep. Then I may engage in reading a book and / or listening to soft music, though this can also be done after bathroom prep – while in bed.

Bathroom Prep Before Bed and What Remains to do: Next take care of brushing your teeth and all those to-do things before lying down to engage in optimal rest. If you take medications or supplements that aid in you in resting / sleeping more effectively know that there is a 30 to 40-minute period of digestion before they take effect. If you take sleep aides and push yourself beyond the 30 to 40-minute digestive cycle the medications will either be less effective or won’t work at all.

By getting in bed at least during 30 to 40-minute period before closing your eyes, plan on reading, listening to music or doing some breath work, but ideally this should occur after taking medications and/or supplements.

LET GO AND BREATHE

 

Immediate Preparations for Optimal Rest

background beautiful blossom calm waters
Photo by Pixabay on Pexels.com

These techniques can be used in preparations just prior to closing your eyes or if sleep doesn’t come.

The Body Clench – this is a systematic clench of muscle groups and their release in your body. Begin by scrunching up your feet and clenching your toes. Don’t let go. Next tighten your calf and thigh muscles, then tighten your butt muscles, your chest and abdomen. Next make fists and tighten the muscles in your forearms and biceps, stretch your neck by moving your head towards your chest and scrunch up the muscles in your face.

Then LET GO AND BREATHE.

The idea is to make your body tighter so you when you release the tight tense muscles also release and allows your body to move into a more relaxed state.

Don’t beat yourself up because you’re supposed to be sleeping.

Close your Eyes – (30 to 40 minutes after taking your medications and/or supplements) When you close your eyes there may be an automatic response for you to think about everything your worried about, or to criticize yourself in some way. Worry may manifest as thinking about something repeatedly (obsessing) – trying to figure it out. Or maybe you’re trying to solve a problem or review something that happened that day.

Let yourself do this for a few minutes. Make it okay. Don’t beat yourself up because you’re supposed to be sleeping even it goes on for five to ten minutes or so. Also you might want to engage in some soothing self-talk such as: “I’m a gentle person”, “I’m applying compassion towards myself first and then others” “I like _____ about myself” or think of a peaceful scene in nature – a sunset over a lake or behind a mountain, floating or flying over fields, seeing waves at the beach.

It’s okay… it’s okay… I’m safe. I can let go.

Then tell yourself that it time to dive deeper into optimum rest.

This process uses your attention to scan your body for any areas where your holding tension and imagine breathing them out (with your out-breath). Let go. Try being soft and easy with yourself as if you were holding an infant in your arms.

Next, focus on your breath. Usually, what happens when we begin to focus on our breath is that we take control. That’s okay. Breathing in this way soon becomes like work. When you start to realize that it’s work, then begin to watch your breath as it moves in and out of your body without trying to control it. You’re just matching your thoughts with what’s happening in your body automatically, that can be a lot easier.

I may just practice watching my breath achieving optimal rest

Your mind may wander back to your negative or problem-solving thoughts without you realizing it. If this happens let them go and move back to your witness mind watching your breath. Sometimes a peaceful symbol – like looking at a mountain or waves crashing on a beach can be useful in releasing a worrisome thought. The rhythm of your breath is similar to waves coming to shore. As you imagine your breath like the waves you may feel the peace of waves as you picture them in your mind.

Focus on your breath in this way for at least 20 to 40 minutes. Usually what happens for me is I fall asleep, but I only know this has happened when I awaken the next morning. I realize I have released and fallen asleep.

Sometimes it doesn’t happen and I catch myself on the edge of letting go and pull myself back into a wakeful and circular thought process – a knee-jerk response. Here I may do some soothing self-talk (silently saying to myself):

“It’s okay… it’s okay… I’m safe. I can let go. I can be a deep diver. I can let go. I am letting go, letting go…”

If after 40 minutes to an hour and I’m awake I may just let myself be satisfied with continuing to watch my breath and drop into a deeper level of meditation. Or I may get up and go to the bathroom and return to bed and matching my thoughts with my breath.

Try being softer with yourself. Allow your mind’s awareness to meet the automatic rhythm of your breath. In, out, in, out…

* so far – meaning that as new information for a better sleep hack becomes available it will become an on-going ultimate sleep hack…

goodnight

 

No fooling – The Best Career / Avocation Ever

Purpledaywave

In the beginning…

Ever since I was very young I saw my mission to help relieve suffering in the world. I wanted to be a therapist and work to relieve suffering one person at a time. I studied Psychology in college and received a BA.

I began as a counselor.

In 1990 I received a calling, a mandate from God.

One night before retiring I asked God what I was supposed to do with my life. In the morning I had a waking experience that lead me to a woman that was thinking of killing herself. I listened with acceptance and did not offer advice. I was about to give her the names of therapists and groups to which she replied:

“The universe put you out there to hear my call and that’s all I needed.”

She chose to live and is alive today.

 

Further along…

As a counselor and later as a healer I have encountered peoples’ many personal realities. As a counselor in alternative mental health facilities for over 20 years I learned to listen deeply to others problems.

In the course of that work I began to let go of judgment.

When I felt their helpless I allowed myself to feel helpless with them without necessarily saying anything. Sometimes that appeared to have helped them.

Initiation…

All my life I have had bizarre experiences that have been “out-of-this-world”. I never spoke of them for fear of being condemned and shamed as “crazy” or “weird”.

landscape nature sky person
Gateway into Wonder

When I moved to California in 1982 I felt that the land and the mountains accepted me and that I had arrived home. The east-coast Connecticut Yankee critic in me was very harsh regarding the “foo-foo” impressions and thoughts running through my consciousness at that time. I continued to engage in inner “spiritual” work and observed this new consciousness within me.

In 1984 was a bizarre time for me. I saw light running like blood through trees. I had x-ray vision into my left arm where there was blood pumping there was light. A nearby plant extended its light over that very arm. I decided I was crazy – I closed my eyes and prayed for normalcy. When I opened my eyes, everything returned to normal. For more follow the link: Connection to Nature via the Heart

A couple of months later I moved a pool skimmer that was caught-up on a wave-gutter of a backyard in-ground swimming pool without touching it – for more follow the link: Gateway into the Light

I saw a white-light come from friend’s heart to my heart about 20 feet away. I felt love and the warmth of friendship.

Not normal experiences.

Sacred privilege…

As it has always been with my work as a crisis and half-way house counselor the information shared remains confidential so it is with the many clients I have seen in my healing practice.

loveflameEternity-copy2

Clients have come for a wide array of problems ranging from a concern over future events, physical / disease problems, opening to other worlds and many more. The intimacy I share with people is very sacred to me and I feel honored and blessed to be trusted so. I have found that there is something in me that always has transcended the Connecticut Yankee skeptic and critic inside to completely accept, honor and embrace a person’s reality with kindness and compassion. This has been a great blessing.

Each person brings the gift of their dilemma and with that a teaching for me. This completes a cycle of assisting them to solve a problem or problems while receiving a teaching. The cycle of giving and receiving is completed within each session that in-turn creates many blessings for me and the world at large.

Continually letting acceptance flow from me has taught me to embrace the shadow within, and to apply love and support to the parts of myself that I dislike and fear. The cycle of acceptance is a grace from a higher place where we all long to dwell.

When I complete a session, I feel vulnerable and in a trance of higher vibrational energies. The acceptance spills out imbued with love and compassion to include others throughout the world in a new kind of inclusiveness.

The feelings evoked are indescribably joyous.

 

 

 

 

 

 

 

Connection to Nature via the Heart

treetops

In 1984 I was in leadership training. Our group was team building on a Ropes Course near Woodland, California. One of our teammates was up in the trees preparing to jump onto a wobbly platform, supported in a safety hares by two burly fellows on the ground and two support people in the trees. Our support consisted of us yelling like rabid cheerleaders at her. It made no sense to me so I projected the supportiveness of my heart energy into the trees and towards her.

Something happened that I hadn’t expected.

I saw light coursing through the trunks and branches of the trees. The fear she felt blocked the light from completion through her to her destination. Looking at the light streaming so quickly through the trees was intense.

I looked down. I looked at the ground and then at the bare skin on my left arm.

I saw inside my arm. Where blood was pumping through the arteries and veins I saw light pulsing. I felt alarmed.

Was I going crazy?

I was standing between the tree and a four foot high green leafy bush who had a soft white light all around it.

The light extended down and covered my arm as if to comfort me.

I closed my eyes… and prayed for normalcy.

Everything returned to the “normal”.

A few months later I had two more experiences of being connected via light to Planet Earth.

The Light, the Dark and Earth “Below”

Happy Solstice

time lapse photo of stars on night

A possible way of looking at Solstices and Equinoxes as the function of a patriarchal separation of people from planet earth to a reorientation based on the sun and light.

life was under stewardship

taurus

In the matriarchal times the beginning of the Zodiac was Taurus, the sign denoting the womb with the Fallopian tubes on top and not the bull. At the equatorial zones and in the northern latitudes the seasons of planting began after the frost towards the end of April -the beginning of spring for earth. Worship of earth as womb and creator of life was honored and built into an agrarian based culture / civilization. Though women nurtured life and men were thought to be vessels of the Goddess of an earth based deity the culture was communally oriented, nothing was owned. All was shared with the group and life was under stewardship.

honoring the Goddess

It could also have been that the Southern Hemispheres were grounded in a culture where the beginning of the zodiac was Virgo, based on spring there. Jeffrey Wolf Green, astrologer suggests that when men began realizing they contributed sperm and were not just vessels used by the Goddess they rebelled and the patriarchy was born – in reaction. Men owned property, women and children. Male children passed on the ownership and legacy of men etc.

a hierarchy took root

The focus moved away from nurturing earth, honoring the Goddess into worship of a God in the heavens thus the solstices and equinoxes, seasons divided into four quarters by amounts of light. Agriculture continued under the increasingly greater control of men and eventually science (an extension of men) but the focus was shifted from Earth to Sky and a hierarchy took root.

a sky God that meshed with the patriarchal structure of leadership

Goddess as Earth was a bountiful civilization with a nurturing structure of stewardship that maintained a mostly horizontal structure with the exception of the dimishment of the importance of the male. In the European and Tigris-Euphrates Rivers of Turkey, Syria and Iraq the overthrow of the matriarchy though violence was easy, as Attila the Hun swept across Asia – conquering. The matriarchy wasn’t prepared for the sudden change. In the Americas the changes in the indigenous population was more gradual from matriarchy to patriarchy. The patriarchal tribes retained many of the matriarchal transitions before they were albeit destroyed by the Europeans.

pure Goddess / Matriarchy roots

 The patriarchal God was a reactionary and vengeful God that came from above – a sky God that meshed with the patriarchal structure of leadership. This seemed to be a rageful reaction to the oppression by the matriarchy and the systemic misogyny based in the newer system. It wasn’t until the patriarchal God sent male saviors that retribution was supplanted by other forms of leadership though that appears to have been largely unsuccessful.

Wicca and Pagan celebrations though influenced by the patriarchy were still rooted in the matriarchy and may have tried to combine Solstice and Equinox traditions with pure Goddess / Matriarchy roots. The patriarchy sought to demonize them on many occasions, early Christians hid their celebrations by blending them with Pagan and Wicca celebrations and later demonized them via the Roman Catholic Church, for example.

Nevertheless, below in figures 1 through 4 are 3 representations of the upcoming Winter Solstice and one of the Summer Solstice:

WinterSolstice1n2

The gap between the patriarchy and the next epoch of which we are on the cusp is about a balancing and/or healing of the patriarchy with the matriarchy to help co-create an age of cooperative partnership.

Solstice3-4

Interpretations of each solstice chart will be coming very soon.

 

For more about my work visit:  Ontario’s The Kai

Slowing Down – De-Stressing

cat lying on cloth

It takes practice to set your own slower pace in a world that is hurried, stressed and frantic. Part of our collective stress can be found in driving patterns and increased volumes of traffic. (Bravo to those who don’t own cars and use public transportation).

hurry slowly

If you own a car and drive / commute to work or drive in traffic at any time of day or night there is an increasing tendency to drive faster on interstates and secondary roads. There is a tendency to run lights that are yellow and red. It could be built-in to the predatory capitalism and a me-first attitude on the roads.

 

Rush hour is no longer just an hour. Weekends and holidays exacerbate traffic and impatience to get their first. “Half an inch, half an inch,” out of a Monte Python sketch or a Jerry Seinfeld bit of inching ahead in traffic at a stoplight. This is all a part of the out-of-breath frantic rev-up for more stress and anxiety fixed by a pill.

Smile and make eye contact

Breathe, slow down, hurry slowly, and practice patience.

Allow yourself 5 to 15 minutes extra time in traveling to your destination so you are ensured of being on time without a frantic dash to the finish line. Add extra time if you are traveling with someone else or with children. Begin by practicing slower breathing in tense situations, or in heavy traffic, especially bumper-to-bumper.

In lines of any kind such as the supermarket, the post office or in picking up your coffee shift your weight from one side to the other, bend your knees slightly and practice breathing slowly. Strike up a conversation with your line-mate if it seems right. Smile and make eye contact.

background beautiful blossom calm waters

 

For more on reducing anxiety follow these links:

Frantic for the Future

A Relaxation Meditation

Home Remedy for Stiff or Sore Muscles

Home Remedy – Nighttime Relaxing Hot Toddy (without alcohol)

Home Remedy – Optimal Rest

 

Good night to all and to All a Good Night…

Alchemical Magic – Part One

Bridges to Kauai

na-pali-95

Its in the journey…

Many years ago – inspired by a graduate student in social geography I came up with the Quest-ions Project. The project was for travelers who had both imagination and an ability to write descriptively. I based the questions on their destinations asking them to answer a question on the top of an 8 1/2 by 11 inch sheet of paper after opening the business sized envelope at the proper time (there were instructions on when to open it).  Some of the questions were generic such as describe how a sunset makes you feel. However most of the questions were designed to the person’s relationship to place – mainly the destinations of their travels. The first person hitchhiked across the USA through the badlands. Another person was a waitress who reported that the questions supported her through her loneliness in relocating from Sonoma, CA to Spokane, WA and back again. A friend who went to Morocco and the Azores wrote fantastically descriptive prose that transported to a mystical forest there. The most interesting Questions project began with a friend and her Mother who took a cruise to Hawaii.

When she returned she dropped two of the three unopened Kauai questions on my kitchen table and said: “These questions are for you.” She explained that the cruise ship did not have docking privileges, so they anchored off shore. The plan had been to take skiffs ashore but the seas were too rough from a recent storm. The ship sat offshore for three days and they just looked at the island.

I had always wanted to go to Hawaii but put it off for years. So within three weeks I had plane reservations and a plan: backpacking – camping for four days, and staying at a motel and a Youth Hostel a day each and a Bed & Breakfast for a day. I was bumped into seat number three in first class on the way there.

I had to wait several hours for my backpack to catch-up with me at the airport before hitching into a motel for the first night. It was June of 1995. The air outside of baggage claim was hot, humid and immersed in the perfume of tropical flowers. The breezes off the ocean created a profound peace of being held by the goddess mother. So easy to smile, so sweet…

A woman who worked for one of the big hotels in Poipu with her husband picked me up. They had lived in a neighboring county – Marin before relocating to Kauai. I smiled and laughed. She asked me about my plan. I told her that I had planned to go to Polihale State Park. She advised against it, very hot there humid over 100 degrees. She advised going north to Hanalei. I thanked her as she dropped me off at Motor Court outside Lihue, which probably no longer exists.

The woman at the front desk checked me in. She looked at me as if I was insane when I answered her question about my rental car – “I don’t have one.”

That night I opened the first question:

Make contact with the Menehune and ask them for permission to contact the Lemurian world on Kauai.  I meditated for a while and decided to go to sleep. The day’s travel had been arduous.

I awoke to a raucous running and giggling in the room. I was about to turn on the light, when a strong impression of a voice came to me commanding me to stop and be still. The voice said:

You have it!

He meant permission to contact the Lemurians. In the morning the rocking chair was on its side where the Menehune had knocked it over the night before. I checked out the next morning and walked to the county seat where I bought a permit for camping at the Hanea Beach Park.

I hitched up the coast to the Youth Hostel in Kapaa for companionship and to gather supplies for my camping trip. We shared the cost for a veggie chili meal. I ate with the group played some fierce Ping-Pong and met a sweet young French woman.

hawaii hut nature paradise

I hitched north and had two good long rides. One was a guy with an open jeep. I was rained on – the downpour soaked me but it was refreshing. He was a pot smoker who had wanted to sell me some weed, but I didn’t smoke. The next ride was an Asian woman and her young teenage daughter who was in Catholic School and was busy playing and winning golf tournaments.  I later saw her on the TV show 60 minutes as a 17 year old golf pro. They took me as far as Princeville. I got another ride to Hanalei and walked to the campground.

The first day was great. Then local Hawaiians came in – enforce for a luau. It was nonstop noise 24 hours a day – I stuck it out for three days. I went snorkeling at Ke’e Beach. I mediated by waterfalls.

In a trance I was taken back in time to the early Lemurian times and saw a prince and princess blend their spirits in love. It was a blessing.

 The luau was loud and sleep at the campground was impossible. I left one day early hitched back and spent another night at the Kapaa Youth Hostel before getting a ride to the Bed & Breakfast in the jungles west of Kapaa.  It was a geodesic dome on top, a small building housing the rooms for the B&B with a lanai and two canvas yurts on wooden platforms 30 feet in diameter.

After a beautiful night under a canopy of stars and a sweet romantic kiss there was a sweet breakfast of strawberry papaya.

I received two homemade leis at the airport one from Angel manager of the B&B and now friend , one from the young French woman Lavigne.  Both leis were homemade by Lavigne. Taking the leis home was taking the slower life of Kauai back to California.

For more see part two:

Alchemical-Magic-Part-Two

Visualization / Manifestation ~ An Introduction

astrology astronomy atmosphere dark

1 Introduction

We begin manifestation with a thought. To give thought force we could add emotion and then the force of our chi, and maybe a dash of earth and divinity.

I-am

Complex problems require complex solutions as with many manifestations in our current world. Since the manifestation process cannot produce a negative remember to keep intentions for manifestation positive. Should a stray negative thought arise, bless it and release it in a bubble of firm boundaries and safety either to be recycled through the transformative fire of molten core of earth or the sun. Thought alone without the resonance of love we can produce from our hearts and the power of our body is not enough for manifestation; all three must be present.

2 The Exercise of Manifestation

Choose something you wish to manifest. Remember this something is already near you energetically but is not yet manifest into the plain of existence where we can experience it fully. Use a piece of paper and a pen to write it down much as you would write an affirmation making sure you are writing it in the present tense as what you manifesting is currently occurring in the now. Fix the thoughts and intention of this manifestation in your 3rd Eye (the spot about 1/4 inch above and between your eyebrows).

the resonance of love

Next activate your heart chakra with the ‘I-am” exercise. [breathing with your intention on your heart chakra – the breast bone or sternum and think “I” or say “I” silently on the in breath. breath-out and say “am” silently or think “am” on the out breath. Let a resonance of feeling engender in your heart chakra. You can feel the resonance without naming it or you can name it as “Love”. Once you have such a feeling, make a thread outside your body and join it with your thinking in your 3rd eye .

chi energy

Next activate your 2nd chakra (three fingers below your navel) or your chi or life-force energy and project this in a thread to your third eye and blend it with your third eye energy and your heart chakra energy. If you don’t feel this area touch the area with your fingers and/or walk around using your hips as your center of gravity to active your chi in your 2nd chakra.

co-create with the multiverse

Blend thought, heart or feeling and chi together as one and project them towards the state or process you seek to co-create with the multiverse through your 3rd eye, your heart chakra and your 2nd chakra.  You could stop here or you could continue.

3 Invoking the Power of Earth and Divine

Ground by sending your grounding cord or beam of light down through your root chakra at the base of your spine into crystalline core of earth.

create space for the manifestation to enter

Access Spirit from Earth and send a thread out your 2nd chakra to process or thing you are visualizing with your mind, heart and chi (or body).

The Divine cannot be explained

Next send energy from your crown chakra on top of your head to your higher self and access energy from that place, bring it down and channel it through your third eye to the visualization place.

4 The Final Steps

Once you are practiced at manifestation you need only do Step #2 one time. In the beginning you may want to do it once in the morning upon awakening and once at night before going to sleep for one to three times. However each time you do it once or 6 times let it go completely. Don’t expect it will happen at all and move on to something along a linear line of action or something you’re already working on.

its mystery

What this does is create space for the manifestation to enter. If you are crowding it with desire, longing, desperation etc then there may not be space for it to enter. This is part of the mystery of manifestation and cannot nor should not be explained. The Divine cannot be explained because its mystery.

5 The Bigger Gestalt

There are lower to higher forms of manifestation. Most of us begin with the lower or ego forms of manifestation such as being in a relationship for example, or getting a raise at work or winning the lottery.

Issues of money for survival are no longer necessary because the multiverse supports us.

The highest form of manifestation comes when we are aligned with our path. In Buddhism this is called right livelihood. Alignment with our path sometimes comes from a process of surrender. We release what the ego claws after from baser emotions of desperation and greed to surrender to a higher sense of purpose.

surrender is a gateway into higher consciousness

The higher sense of purpose originates from divine aspects of ourselves. We are utilizing our gifts to help others including ourselves in some way. From this place of surrendering to our destiny manifesting becomes almost effortless. Issues of money for survival are no longer necessary because the multiverse supports us.

From this gestalt higher purpose is already written and we are surrendering to our part in the story. That surrender is a gateway into higher consciousness. Try not to think of this as a one time proposition. Our ego still has the desires that every other ego has. The surrender as well as the manifestation is a moment by moment choice.