This is a system for guiding your thoughts, feelings, and reactions to operate according to the standard you set forth. The alternative without a system of this sort is that your thoughts, feelings, and reactions will set forth the standard according to which you operate. Most people without training fall into the latter category. Would you rather drive your subconscious or be driven by it?

The practice should be routine twice a day; first at the start of the day, right after you get up and freshen up, and second after getting ready for bed, directly before sleeping. Other practices can be undertaken impromptu throughout the day as you desire and circumstances permit.

The practice consists of contemplating situations, memories, and people in your life that disturb your peace of mind. It probably goes without writing but I will write it nonetheless; begin working with things you want to change. Most people harbor some hostility, jealousy, aversion, etc., that they find completely appropriate and necessary given the circumstances. For now continue to carry this baggage. Start with the garbage you know you want to be rid of but up until now haven’t done so. When you breathe easy with a lighter load you will have a much clearer idea of what’s necessary and what’s fit for flushing.

It is appropriate to contemplate that which disturbs you somewhat, but not to the level that it would discourage you from practicing. To build your confidence, start with smaller things; minor grievances at work, small conflicts with family, anything which isn’t going to instigate a full blown panic attack. When you notice that most mentalizations are not a reflection of reality, but rather a projection upon reality, you will have the courage and strength to delve where you wish.

Sit upright during practice instead of lying down in order to stay awake and aware. Feel your breath in your nostrils, your lungs, your diaphragm, your stomach, and every cell in your body for which you can spare attention. With an empty mind and clear conscience this sensation is the most blissful feeling the human nervous system is capable of (yes, whatever activity you’re thinking of, it’s better than that). But that comes later. For now, notice your body, and any sensations that don’t feel perfect. Compare how you’re feeling to the best sensation you’ve ever had. It is possible to feel that way (the best sensation way) in every cell of your body for an extended period of time, at will.

The less than ideal sensations are trapped energy resulting from sub-optimal mentalizations.

Notice the body sensation that you wish to improve and any thoughts that coincide with it. Perhaps you are thinking of something that happened before, something that seems to be happening now, or anticipating something that may happen later. Imagine yourself inside the sensation. Does the sensation have a specific size? How far out in space does the sensation go? Is it contained within your body, or does it extend beyond your body’s border? Does it have well defined edges or indeterminate ones? Is it fixed or does it change over time? How dense is it?

Now with your mind on the feeling, let the feeling breathe for you. Let it operate your body. The bottom of the feeling pushes air in when you feel the desire to breathe in. The top of the feeling pushes air out when your body wants to breathe out. You may realize that the feeling at the moment you are aware of it from the inside out is actually quite useful. It promotes the breath and thus life with virtually no effort on your part other than sustained awareness. It will continue to do so for as long as necessary. When the feeling is no longer necessary it will fade and transform to comfort, at which time you will move on to the next feeling that seems at first contemplation to be sub-optimal.

As this process becomes more enjoyable begin searching your memories, present thoughts, and future anticipations. What sensations does this result in? Put your mind there and allow the sensation to promote life through the breath.

Usually this begins as a self-centered process. That is OK. Optimizing the mind helps everyone you will come in contact with, even when done strictly for your own benefit. Ultimately though when focus is limited to oneself, progress will plateau. A wider view including your environment and fellow beings will allow growth to continue. This part requires humility and a willingness to critique oneself honestly. What feelings do I have that guide me to act kindly? When do my thoughts hope for the success of others and when do they wish that others fail? Am I jealous of their actual/potential triumphs or do I internally join them in celebration?

You can use the technique here to mentally organize and clean house, but EFT found emofree.com is also immensely effective, as is the technique described in the book ‘Waking the Tiger’ by Peter Levine. I use the above technique most as I can incorporate it into my life even in the middle of activity, but I have found the other 2 methods very helpful as well and continue to use them on occasion.