Progressive muscle relaxation is a well known relaxation technique for curing stress and anxiety, so it is perfect for getting into a state ready for astral projection. It’s also a good technique to know if, like me, you have trouble sleeping. The progressive muscle relaxation technique involves focusing on and stretching a muscle from a certain group, and then moving onto the next. You take your focus from the world and place it on your body, gently moving around your body in an almost hypnotic fashion. You’ll need around fifteen minutes and, as you may expect, a distraction free environment.
Step 1. Get Comfortable in the right environment
You need to get cosy first. In bed with loose clothing is probably the best environment. make sure you have no commitments coming up and start to clear your mind. Many suggest sitting in a chair for this, as it’s harder to fall asleep, but being in bed is fine too. Spend a few minutes making sure there is nothing uncomfortable about how you are sitting and close your eyes. Here, take a few minutes to relax and do nothing. It’s important not to rush this process. You’re doing it for you, take as long as you wish.
Step 2. Mindset
With your eyes closed, try to visualise where your consciousness is in your body. Is it behind your eyes? We only think that because our major senses, apart from touch, are in our head. With your eyes closed, your consciousness can be anywhere in your body. You want to imagine that when you are tensing up a part of your body, that your consciousness has moved there. It’s this incredibly powerful disassociation method that transforms this relaxation technique into one fit for astral projection. It puts you in the mindset that you are not your body. you just exist within it.
Step 3. Start with your feet
You can start anywhere, but I find working from the bottom up to be best. With your eyes closed, imagine your consciousness is in your left foot. Add some tension, as hard as you can, remember the toes too, you want to make sure every part of your toe has stretched. Curl your toes, tighten your muscles, make sure every possible aspect of your foot has moved. Squeeze those muscles for about five seconds and then stop. Do it again and then leave it. Do the same with your right foot, do it twice and then stop. Then move up to your legs.
Step 4. Legs
You want to follow essentially the same pattern here. This will become a process you don’t need to think about. Just imagine you have now moved up your body and now you are tensing your legs. You can do one at a time or both. Do each leg twice, and then move up.
Step 4. Pelvic floor and buttocks
The pelvic floor is a good area to exercise. You want to tense up the pelvic floor and the muscle around your waste. This is also the location of the root chakra, the Mulahadra. The root chakra governs some of the base physical needs of our body. These aren’t aspects that this relaxation technique deals with, so by not focusing on it any more than anywhere else, we are telling our body that we do not want to deal with mundane worldly needs. Once you have tensed up this area, relaxed and tensed again, it’s time to move up.
Step 5. Hands and arms.
As with the feet and legs, you need to stretch every possible aspect of your hands. Reach your fingers out as far as you can, and clench your fist. At this stage you should be getting very comfortable in your bed or seat. It’s important at this stage to stay awake. It’s likely that you’ll start having images pop into your head, this is fine. It means you are more aware of your thoughts, rather than being aware of your body. Move up to your arms, tighten each muscle working from the hands to your shoulders.
Step 6. Torso
Moving to the torso, the first thing to do is take a deep breath. Do nothing for a minute or so. When you feel ready, just tense up the muscles again as before. Suck your stomach in and relax.
Step 7. Neck and shoulders
Moving onto the neck, remember that it’s okay to move your head. Stretch your neck to it’s limits, raise and lower your shoulders. We’re moving onto the head soon, bringing our awareness back to it’s usual place. Make sure your neck and head are in a comfortable position before moving on.
Step 6. Mouth and lower face
Moving your consciousness to your lower face; You find have many muscles here. Just make sure they are all stretched to their limits. Open your mouth wide, smile hard, thrust your tongue out as far as you can. These are all good exercises to stretch the lower face before moving on. You often see the tongue used in Kundalini meditation. It might feel silly, but who is watching you?
Step 6. Eyes, forehead, and crown, and relax!
Close your eyes tightly, raise your eyebrows. Do this twice. Now take a moment to just lay there, in bed or in your chair. You should be in a pleasant state of relaxation. All that’s important here is to not fall asleep. You can stay in this state for as long as you like. Images may come to you, and just let them come. You may also go on to feel the vibrations mentioned in the Monroe technique. If so, great, this is probably what you were after.