About the Author
Robert Bruce (Australia) is a published metaphysicist. His articles, tutorials, and personal experiences are featured on his popular website, http://www.astralpulse.com and http://www.astraldynamics.com
Brian Mercer (Washington state) has been interested in metaphysical pursuits for as long as he can remember. He is an information technology professional and part time novelist. In addition to the website listed below, he also hosts and http://www.kaladrious.com/
Excerpt. © Reprinted by permission. All rights reserved.
Preparing for Liftoff
What follows are the results of my first night of energy work.
I've had sporadic instances of involuntary projection throughout my life. I've tried
gaining control of it for many years but nothing has ever worked.
I've always thought that energy work for astral projection was a waste of time. It was
annoying to be bogged down with silly New Age energy rituals, when all I wanted to do
Then I read Robert Bruce's tutorial. Maybe there is something to this! This was the
first time I'd ever read anything that spelled out the mechanics behind this type of energy
work, why it's needed, and what it does at a core level. Posts on Robert's online forum further
reinforced the validity of doing the energy work. Over and over I was running across
postings from people who were getting very measurable results.
I went to bed thinking that this would never happen to me and started doing energy
work. For a few minutes I felt an ache in my heart center. I kept circling there between
passes up the legs and down the arms and in a few minutes it stopped. Then I felt a lot of
activity and itching in my brow center, then something like electricity going through that
area, as if the blood vessels had been shut off, then suddenly opened.
After that I must have woken up thirty times during the course of four hours of sleep.
Every time I woke up it was like another memory was being restored, and each time I was
still on autopilot, doing the energy exercise. By now I can't remember what I was remembering
specifically, but I do remember that every memory that surfaced served to connect
me to something else I had long forgotten. One by one I kept remembering connections to
things, people, places, experiences. Life became a lot bigger than I ever thought it was.
Flexing Your Astral Muscles
What to Expect
Setting up your meditation space
Learning to relax
Body awareness exercises
Energy body stimulation
Your dream journal
Optional: BrainWave Generator instructions
This book emphasizes goal-oriented action
rather than just sitting and reading about
OBEs. Just enough information is given at the
start of each week to guide you through the
coming week's activities, building on what has
This week we'll show you how to organize
a place for your daily energy work and teach
you a deep physical relaxation and breathing
technique.We'll also give instructions for this
week's energy work, setting up a dream journal,
and using affirmations. Finally, for those
using the optional BrainWave Generator to
supplement your OBE program, we'll offer
instructions for the current week's preset.
Now that you have read all the instructions
in the introduction, let's waste no time getting
Setting up Your Meditation Space
First on the list is to select a suitable place to
practice energy work, meditation, and other
OBE-related training exercises.
There are several desirable qualities for an
ideal meditation space. It should be quiet and
allow you to practice undisturbed. Lighting is
also important. There will be exercises requiring
full lighting and those requiring low lighting
or darkness. A room with a curtained window
or a variable illumination lamp will suffice.
Headphones or earplugs are ways to eliminate
sound, but you also don't want to be
unexpectedly disturbed by others. People in
busy households may need to innovate to create
suitably private spaces. One aspiring projector
partitioned a large walk-in closet and
turned half into a small private area. Another
rigged a makeshift tent in her bedroom. Others
have found useful areas in attics, basements,
and garages. Think creatively.
Depending on its size, your private space
should have a bed, cot, or easy chair or some
place where you can lie down comfortably. A
hard-backed kitchen or desk chair will also be
required for some exercises. Your space should
be big enough to accommodate this chair,
with the option of placing it against a wall for
exercises that require head support. Ideally,
your space should be somewhere you feel
comfortable and safe.
Try to avoid using the room in which you
normally sleep. If you must use your bedroom,
it is best not to use your bed for the daily exercises.
We are all conditioned to start falling
asleep when we get into our own beds. The
purpose of the exercises in this program is to
learn how to achieve a deep level of relaxation
without falling asleep. If you must use your
bedroom, find a comfortable place on the floor
where you can do your exercises using a folding
bed, small mattress, or a combination of
pillows and blankets. An easy chair, deck chair,
or beanbag chair are other good options.
Another handy item is an illuminated clock,
preferably analog with a second hand.Many of
the coming exercises need to be timed, so a
clock that's easily visible from your practice
position will help. A countdown timer, such as
those used for baking, can be used to supplement
the clock. You can set and forget this, so
you won't have to keep looking at the time to
see when an exercise is over.
The atmosphere of your meditation space
is also important. It should feel comfortable,
safe, and friendly. Atmospheres are affected by
décor, as well as by how a place smells and
feels. Burning incense and essential oils is one
of the most efficient ways of changing an
atmosphere and giving it a spiritual quality.
For the purposes of this program, it will help
if you select a particular incense or essential
oil that you do not normally use elsewhere.
Use this during every training session. This
will set the mood and help program your
body/mind to respond to your daily exercises
more quickly than you otherwise would. In
time, tension will begin oozing out of you the
moment you smell your special OBE training
Your daily exercises don't all have to be
done in the same location. Some techniques
will be practiced numerous times during the
day wherever you happen to be. These mainly
consist of reciting affirmations, doing short
concentration and mind-clearing exercises,
energy work, and so on. Put daily travel and
waiting time to good use for these.
Learning to Relax
One of the first tasks is to learn how to make
yourself so comfortable that your mind and
body will almost disassociate. We say almost
because a slight body/mind connection is crucial
for straddling that fuzzy edge between
sleeping and waking. Deep physical relaxation
is the foundation upon which everything else
in this program will rest. If you do not thoroughly
learn this essential skill, you could
waste a lot of time and effort making projection
attempts with little chance of success.
This program contains an excellent routine
that, once learned, will progressively take you
to the deeper levels of relaxation that are
required to induce trance and an OBE.
Deep physical relaxation is the one OBE
preparation skill that is most commonly overlooked
or poorly done. Being relaxed enough to
fall asleep does not mean that you have a sufficient
level of relaxation to induce an OBE. Even
though you may feel deeply relaxed, your body
can still possess significant levels of physical
tension. For example, you can still fall asleep
while you are tense or in pain. Physical tension
can prevent you from projecting, even if all the
other skills required for having an OBE have
The purpose of this first week's relaxation
practice is to learn the steps of the routine.
Staying awake and lucid in a state of deep
physical relaxation takes practice. With this in
mind, try to avoid doing the relaxation exercises
when you are overly tired. Falling asleep
during this routine will condition you to fall
asleep every time you perform it, in much the
same way as you habitually start falling asleep
when you go to bed.
Relaxation training begins on Day 1. Each
day more steps are added until, by the end of
the week, the full routine is revealed. Your goal
for the end of this first week is to complete the
routine without having to refer to the instructions.
It is easy to miss steps at first, so this
week be sure to review the instructions after
each session to make sure you are not forgetting
anything. The deep physical relaxation
routine is progressive, and in time will become
If you find that you are physically or mentally
tense before relaxation practice, first take
a hot shower or bath and/or a short nap. Some
light exercise, a stretching routine, or a massage
will also help relieve tension.
Another factor involved with deep physical
relaxation is temperature. The body reacts to
cold by tensing and shivering its muscles to
generate heat. Even if you are a little cold, your
body may not actually shiver but your muscles
may tense. This can increase the difficulty of
physically relaxing to the degree required.
If you are doing this program in a cold climate,
keep your body temperature at a comfortable
level during the exercises. Use light
blankets, comforters, and loose-fitting, warm
clothes. If practical, heat your practice area to
a comfortable level. The general rule is, if the
method you are using to keep warm is distracting
(e.g., if the blankets or clothes are too
heavy or restrictive), try another approach.
Novices often start by paying good attention
to relaxation exercises, but then pay only
cursory attention to them later in the program.
Avoid this mistake or one day you will
find yourself having to backtrack to relearn
what has been poorly done. Each time you do
it, approach the routine with care and attention.
Think of each minute bit of tension in
your body as a barrier to success. Each day try
to become more relaxed than the day before.
In time this will become habitual.
Breathwork: Breath Awareness
Breathing is key to conscious-exit projection.
It promotes deep relaxation, provides clearer
inner focus, and increases the amount of
energy available for projection.
The breathing methods in this program are
safe and straightforward. You begin this week
very simply with daily, five-minute practice
sessions. Each week hereafter you will build on
and refine the basic technique. By the time
you reach Part 2 of the program, you will have
all the breathing skills required for OBE exit
This week you will be learning breath awareness.
All this involves is quieting your thoughts
by focusing on the internal sensations of the
breath cycle. Sit quietly, close your eyes, and
focus your attention on the leading edge of the
airflow as it passes into and out of your body. It
is easier to focus on the leading edge of the
breath than it is to hold the entire mental picture
of the breathing process itself.
If you find the above leading-edge breathwork
method difficult, you will find it easier to
focus instead on the rise and fall of your chest
and abdomen. Just close your eyes and focus
your awareness on the feeling of your body filling
and rising, then emptying and contracting.
Focusing on this action helps keep your mind
Do not change your breathing rate or depth
during this exercise. Do not try to count out
breaths to a prescribed rhythm. Simply observe
your breathing and use this as a focus of attention
to help clear your mind. If your thoughts
wander, simply release them and bring your
attention back to your breathing. No matter
how many times foreign thoughts creep in,
push them aside and refocus on your breathing.
This takes a little practice, but you will
quickly get the hang of it if you persevere.
During Week 1, the breath awareness technique
is used at the beginning of your daily
practice routine, right after deep physical relaxation.
This promotes further relaxation and
helps quiet the mind for the exercises that follow.
However, breath awareness can be done
anytime and anywhere. Do it for five minutes;
no more time is required. Waiting and travel
time are excellent opportunities for practice.
Stimulating the Energy Body
This week you will also start learning how to
stimulate your energy body. Your energy body
is a subtle energy counterpart of your physical
body. It has many parts, aspects, and functions,
including several large primary energy
centers and hundreds of smaller ones. Primary
energy centers are often called chakras or psychic
centers. In essence, these can be thought of
as nonphysical organs that are involved with
the underlying spiritual, biological, emotional,
and mental processes that are associated with
the complexities of living.
The ability to stimulate, raise, and manipulate
your personal energy is invaluable during
OBE training. The substance of your projected
double is generated by the energy body and is
wholly composed of your living energy. So
when it comes to having an OBE, the development
and manipulation of your personal
energy resources is a fundamental skill. Lucidity
during an OBE is also dependent upon the
flow of personal energy.
The exercises in this program rely primarily
on the use of body awareness. This is the ability
to focus and localize your attention on specific
parts of your body. By giving this point of
focus movement, it is possible to stimulate
your energy body at that location. Combined
with other techniques, this enables you to
deliberately manipulate the substance of your
energy body. This in turn allows you to raise,
move, and store vital energy and to activate
energy centers in a controlled way.
No prerequisite abilities or skills are required
to learn and use body awareness techniques.
They are easy to understand and use.Most people
will get noticeable results the very first time
they use them.
Body awareness exercises begin on Day 1 of
the program. To improve your body awareness
sensitivity, repeat the exercises as often as you
can until you get the feel for the technique.
Each time you do this you will improve your
sensitivity to energy movement, which is
important for all the exercises and techniques
that follow.Make good use of travel time and
waiting time for extra practice.
On Days 2 through 7 you will explore other
ways to stimulate your energy body.When body
awareness is focused on a primary or secondary
energy center and given motion, that energy
center is stimulated, causing noticeable sensations.
Individual energy centers can thus be targeted
and manipulated in a controlled way. (We
will explore primary energy centers more during
Preparing for Energy Work
Little preparation is needed for energy work,
but there are a few general guidelines.
First, it helps not to be overtired during
practice, at least while learning the techniques.
Varying your level of alertness or tiredness
during practice sessions will be a factor later
when you are actually learning how to project.
It also helps not to be mentally distracted.
If you have pressing issues, a task to complete,
a phone call to make, time constraints, and so
on, try to take care of these before your energy
work session. This will help you concentrate.
Conversely, energy work practice can be a
good way to take your mind off worries.
Additionally, it helps to be physically and
mentally relaxed. If you practice energy work
right after getting home from a busy day, consider
taking a walk, a shower, or some other
grounding activity to help you unwind before
you begin your daily energy work routine.
If you are using the optional BrainWave
Generator, listening to Week 1's relaxation preset
for fifteen to twenty minutes with closed eyes
and a clear mind can be an excellent mental
cleansing exercise. Breath awareness will also
help with this process.
Avoid eating a heavy meal before energy
work practice. Digestion takes a lot of energy
and after a big meal the energy body virtually
shuts down for a while. For this reason, energy
work and other OBE-related exercises are more
difficult if undertaken within an hour or so of
a heavy meal. If you must eat immediately
before practice, a light meal is recommended.
Your Dream Journal
An essential ingredient of successful astral projection
is improving your ability to remember
it afterward. Unless OBE recall is sharpened to
the point where you remember the experience,
it will seem like it never happened even if it
did. This is the biggest and most prevalent
cause of apparent OBE failure. OBE experiences
can be breathtakingly vivid, but memories
of them, like dream memories, have the
annoying habit of disappearing unless precautions
are taken.We call these types of memories
shadow memories, as they lie just beneath
the surface of conscious recall like vaporous
shadows in the mind.
Memory storage and recall functions are
complex matters, including both short- and
long-term memory processes. Shadow memory
is related more to the former. How many
times have you walked into a room to do
something, only to stop and wonder what it
was you were planning to do? Then something
triggers an association with the memory and
you suddenly remember. This is similar to
what happens when you first wake up clearly
remembering a dream or OBE, only to have it
vanish a few moments later.
Recalling shadow memories is all about
triggering memory associations to make them
resurface. Dream journaling is one method that
helps trigger fragments of shadow memories to
reappear in conscious memory. Once a fragment
appears, further efforts are then applied
to trigger more memories associated with it. In
this way, more complete dream and OBE memories
can be recalled.
With practice, the mind learns to access
shadow memories more efficiently, making
dream and OBE memories easier to recall.
Some will be recalled immediately upon waking
and others will surface when associations
trigger them. Anything can trigger shadow
memories: radio or TV, a snatch of conversation,
thoughts and fantasies, a passing car, and
OBEs that take place during sleep are often
masked by or blended with dream imagery. The
more dream memories that are recalled, the
more chances there are to identify OBE-related
memories plus OBE symptoms such as flying,
vibrations, rapid heartbeat, falling sensations,
paralysis, astral sight, and so on. More discussion
on shadow memory will be in Week 2.
An excellent way to improve OBE memory
is to keep a dream journal. A dream journal
can be as simple or as elaborate as you want.
In this program, the emphasis is on capturing
key words and phrases and using these to trigger
shadow memory fragments.
Always keep a notepad and pen handy,
especially by your bed. It is also a good idea to
have a bedside lamp or flashlight for recording
key words and phrases when you awaken during
the night. A small voice-activated tape
recorder can also be used, though recordings
are less accessible than notes.
Before going to sleep, draw a line across a
page in your notepad to signal the beginning
of a new entry and add the date. This is a symbolic
action that will help trigger your subconscious
mind, like an affirmation, to provide
you with dream memories. When you wake
from a dream or should anything unusual happen
during sleep, jot down a few key words
describing what happened.Write clearly or you
may not be able to read it later. If you have flying
or falling dreams as you are going to sleep,
write something like Flying, falling, woke with
a jerk on the notepad. If you have a dream
about vacationing in Italy, write something like
Rome, fountains, pizza, giving only a brief
description to help trigger shadow memories
when you wake the next morning.
Recording key words provides strong memory
association sequences that can trigger the
shadow memories they represent. Avoid writing
long descriptions during the night unless
something spectacular happens that you want
to remember in detail. In the morning, as soon
as possible after awakening, review your list of
key words and try to recall more details, fleshing
out each section as necessary.
Once or twice a week transfer these notes
to a separate dream journal or into the daily
journaling space in this book. They will build
a record of your progress.
If you were unable to write key words during
the night, spend some time recalling dream
imagery the moment you wake. Start by shifting
into the same position in which you were
last sleeping. Behind your closed eyelids, look
up and focus your eyes in the middle of your
forehead, which is where your brow center or
third eye is located. This helps promote dream
recall. Next, try to pull back the last memories
you have of your dreams.
If nothing surfaces, think about people
with whom you frequently interact or about
whom you often think or dream. Review
places you habitually visit, such as work or
school or locales that are frequently part of
your dreams. Think of other houses you've
lived in, schools you've attended, homes
you've visited often or lived in during your
childhood and teens. Review what you were
thinking about the night before, what you
were doing, conversations you had, what you
watched on TV. Frequently, things on your
mind before you go to sleep bleed into your
dreams and remembering these can help trigger
more interesting memories. Try to recall
flying or falling sensations too. Any of the
above can trigger shadow memory fragments.
Some people say they never dream, but
what they really mean is that they don't
remember their dreams. Everyone dreams and
these memories are there somewhere. If you
do not usually remember your dreams, put
more time and effort into the remembering
techniques above. This will help train your
mind to recall shadow memories. Do not give
up if you keep drawing blanks. In the beginning
you may only recover some tiny fragments
and these may not seem worth the
effort. But even the smallest fragment provides
something from which you can build.
Keep a notepad, pen, and light source
near your bed.
When you wake, take time to recall your
dreams and then write key words and
phrases in your notebook.
Spend a few minutes each morning
reviewing your key words and trying
to recall more information about your
At least once a week transfer your key
words into your dream or OBE journal.
For an example of how to keep a more
detailed dream journal, refer to appendix C.
Your dream journal need not be this elaborate,
but this should give you ideas.
Each week you'll be given two short affirmations
to memorize: a daytime affirmation and a
nighttime affirmation. The purpose of these
affirmations is varied. Generally, daytime affirmations
are geared to program your beliefs to
accept and allow you to have OBEs. Later, these
can be associated with overcoming astral projection
-related fears and difficulties. In essence,
they are to help you focus and to reassure you,
to program all levels of your mind and body
toward what you are trying to accomplish.
Nighttime affirmations are commonly used
to program your dreams or to prompt you
to remember dreams and OBE experiences.
Sometimes they will contain cues to help you
recognize inconsistencies in dreams so you
will realize you are dreaming and can take
control, or have what is called a lucid dream.
Other times they will be directions for your
body to project as you are slipping into the
sleep state, or triggers to alert you when an
OBE begins spontaneously.
By design, we have made these affirmations
simple and short so they will be easy to
remember. They are meant as guides only. Feel
free to add, revise, or to create your own.
If you do write your own affirmations,
there are some factors to keep in mind in
order to program your subconscious effectively.
Always keep them in the first person: I
am . . . ,I believe . . . ,I have the ability . . . ,
and so on.Make them positive: I remain calm
and relaxed . . . instead of I am not afraid.
The subconscious has trouble comprehending
negative words and phrases like don't, won't,
can't, non-, and not, as in I am not afraid. So
if you use an affirmation like I am not
afraid, the subconscious will pick up on the
word afraid and this could program you to
become more afraid.
It is important to write affirmations in an
active present tense. For example, I now leave
my body . . . or I am leaving my body . . .will
work. I am about to project . . . or I will project
tonight . . . , which relate to the future, will
be less effective. The subconscious mind exists
entirely in the present moment, so it must be
programmed with active present-tense phrases.
It does not understand the future or the past,
only the now.
You can perform a simple procedure each
week to prepare for the daily affirmations. On
the first morning of each new week, read the
daily and nightly affirmations aloud several
times to help you remember and get the feel of
them. Start with the daily affirmation. Read it
several times and then cover the text and recite
it without looking. Write the affirmation on
paper a dozen times or so until it is committed
During the day, whenever you think about
it, recite the affirmation to yourself (or out
loud if you can) over and over again like a
mantra. Consider writing down the affirmation
several times a day to really saturate your
brain with it.
Do the same thing with the nighttime affirmation
before going to bed. Once you're in
bed, spend a few minutes relaxing and settling
yourself.When you are ready, clear your mind
and mentally repeat the nighttime affirmation
slowly and carefully as you drift off to sleep.
Some people lose track of affirmations or fall
asleep before they have repeated them sufficiently.
For best results, nighttime affirmations
should be repeated about thirty times. Use
your fingers to keep track of the number of
times you recite a particular affirmation; this
will prevent you from having to mentally
count. Alternatively, move a knotted string
through your fingers to do the count.
The more you use affirmations, the more
you will understand and value their power to
program your goals. You will find they have
many uses and possibilities. Just remember to
always keep them simple, active, first person,
present tense, and avoid negatives like not,
don't, cannot, and so on.
It can help if you listen to the nighttime
affirmations while going to sleep. Consider
recording each week's nighttime affirmation
thirty times on a tape so you can fall asleep
while listening to it.
For the technologically oriented, the affirmations
are included in audio form (WAV
and MP3 files) on the CD included with this
book. Use the MP3 with your PC or portable
media player, set it to repeat, and then just listen.
For those with the know-how, the affirmations
have been included in WAV format
should you want to add your own quiet music
or ambient sound effects.
About the BrainWave Generator
The CD that accompanies this book contains a
shareware program called the BrainWave Generator,
which can be used to supplement the
exercises in this book. Unlike recorded sound,
the BrainWave Generator produces sound programmatically
through the sound card on your
personal computer to create a consciousness altering
sound presentation. The controls for
each sound program are pre-set to play for a
certain amount of time at given frequencies;
often there are different voices and layers of
sound, and sometimes they are modulated to
create a rich, overall experience. Each program's
pre-set sound controls are referred to as
Listening to a BrainWave Generator preset
through headphones can enhance relaxation,
increase the depth and speed with which
trance meditation is achieved, and even bring
on an OBE (especially when used with the
techniques given in this book). Presets can also
be used with light and sound machines. Light
and sound machines include light goggles that,
when worn over the eyes (with eyes closed),
flash at given speeds and intensities to increase
the effectiveness of the sound program.
The BrainWave Generator, like CDs containing
prerecorded sound, music, and/or
guided vocal instructions aimed at inducing
an alternate state of consciousness, should be
considered a supplemental tool only. Use of
these aids is definitely not required for the
ninety-day program to be effective.
If you are using the BrainWave Generator
in conjunction with this program, you will
need access to a personal computer from your
meditation practice space. A laptop PC is
ideal, as this will free you from having to practice
your exercises in front of your desktop
computer. There is always the option of temporarily
moving your desktop computer near
your practice space for the duration of the
Note: You should never listen to any Brain-
Wave Generator preset while driving or operating
heavy equipment as the programs are
designed to make you drowsy. For full instructions
on how to install and operate the Brain-
Wave Generator, refer to appendix B.
Optional: BrainWave Generator
Preset Week 01: Relaxation
The steps in the deep physical relaxation exercise
can take several days to learn.We do not
recommend using the BrainWave Generator
for the first five days while you are still getting
the hang of the steps.
On Day 6 you can begin using the first
BrainWave Generator preset, MAP Week 01:
Relaxation. Put on the headphones, select the
preset, and press the play button at the very
beginning of the exercise. Start with the relaxation
routine, then go straight into the breathwork
and energy body stimulation techniques.
If you are eager to use the BrainWave Generator
from Day 1, you can sit and listen to the
relaxation preset with your eyes closed for fifteen
to twenty minutes before you practice the
day's relaxation, breathing, and energy work.
Sitting with no head support is recommended
instead of lying down. This promotes slight
discomfort, which will reduce the chances of
you falling asleep during the preset. We recommend
setting a timer for a warm-up Brain-
Wave Generator session so you don't have to
keep looking at the clock to keep track of the
Keep your mind clear during the Brain-
Wave Generator session. The breath awareness
technique will help with this. If you start
falling asleep, suspend use of the BrainWave
Generator for your current session and go
straight into your exercises. You do not want
to condition yourself to fall asleep when using
the relaxation preset; rather, you want to
become deeply relaxed while remaining alert
The full relaxation preset lasts a total of
ninety minutes. This is programmed to take
ten minutes to get you from a fully awake to a
fully relaxed state, and it will take at least that
long for the preset to be effective. A fifteen- to
twenty-minute session will thus provide you
with a good warm-up for deep relaxation.
There is another advantage to using the
relaxation preset fifteen to twenty minutes
before beginning your daily energy work: the
preset has a mild stimulating effect on the
energy body. You might notice a faint localized
or whole-body tingling. This is further
enhanced when combined with the relaxation
and energy work routines.
On Day 6, once you've learned the entire
relaxation procedure, you can still spend fifteen
to twenty minutes with the BrainWave
Generator preset while relaxing, and then go
straight into the breathwork and energy work
while still listening to the preset.
Reminder: The presets in this program are
designed to induce drowsiness. Do not listen
to this or any of the presets in this program
while driving or using heavy or potentially