The following exercises are recommended to develop the mental muscles in your mind.  In order to enter any altered state (inner states of consciousness) at will, receive information, and other benefits from these states focused attention and concentration is required.  Attention can be described as the ability to focus your mind (using your mental muscle) anywhere you desire; concentration can be described as the ability to keep this focus there.

Obtain a spiral notebook (3 to 5 pockets) to record the results of each exercise, including your dreams.  In order to get the best results from these exercises, choose a time that you can specifically devote to completing them, preferably the same time each day.  Develop your discipline by making a commitment to do each exercise every day.  Therefore, if you miss a day, be sure make up that day and carry on.  Do the best you can each day.  Bring your notebook each time we meet, so we (you and I) can review your progress.

In essay form, write the answers to the following questions:

• Who am I?

• How did I get here (to this point in life)?

• Where do I want to be?

Start at the top of the page by placing date at the upper right-hand corner.  On the left hand side, determine the time in minutes and seconds it takes to complete the exercise below.  Repeat the exercise twice, timing each try.  You want to keep doing the exercise, you want to get as close to 10 seconds as you can.

Day 1:

1st – Visualize five things or events occurred on Sunday

2nd – Visualize five things or events occurred on Saturday

3rd – Visualize five things or events occurred on Friday

4th – Visualize five things or events occurred on Thursday

5th – Visualize five things or events occurred on Wednesday.

Day 2:            

Add five things or events on Monday and end with five things or events on Thursday

1st – Visualize five things or events occurred on Monday

2nd – Visualize five things or events occurred on Sunday

3rd – Visualize five things or events occurred on Saturday

4th – Visualize five things or events occurred on Friday

5th – Visualize five things or events occurred on Thursday.

Day 3:

Add five things or events on Tuesday and end with five things or events on Friday; and so on.

Day 4:            

Add five things or events on Wednesday and end with five things or events on Saturday; and so on.

Day 5:            

Add five things or events on Thursday and end with five things or events on Sunday; and so on.

On the next line, begin the next exercise.

Place a candle approximately two feet in front of you.  Light the candle.  Place your notebook directly in front of you and take a pencil or pen in hand.  Begin staring at the flame for ten (10) minutes.  As you stare at the flame, every time something distracts you for any reason, make a mark on the paper, beginning at the left-hand side.  Distractions may occur for a number of reasons, such as thoughts, feelings, sounds, itching, or any other events.

You’ll find that you will have marks across the page and maybe on several rows.  Sometimes your attention will be lost for one reason or another, don’t be dismayed; every time your attention wavers for any reasons or any time period, just bring it back to the flame.

Both the candle and the five-day reversal are designed to help you increase your attention span and ability to concentrate.  The candle helps you to place your attention where you want and the five-day helps you to keep it there.  Remember that one of the main attributes of both exercises is to be non-judgment and blameless as much as you can.  The main idea is to make the observations.

As you keep doing the candle, the numbers of marks may start to decrease, and then suddenly on day the marks increase dramatically.  This indicates that you have achieved a deeper level of attention.

2:10/2:05 (Five-day results)                                                                               3-10-03

Candle results

/ / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /

/ / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /

2:09/2:06 (Five-day results)                                                                               3-11-03

Candle results

/ / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /

/ / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / / /

/ / / / / / / /

Begin your sessions by trying to remember your dreams.  Record them each day in your notebook as completely as you can.  Do the same for any ideas and insights you may have doing the day.  You will be given information to begin making your own interpretations as you build your awareness.