Three scenes technique

The 3 to 1 Method takes advantage of the conditioned responses that you developed in the Silva Centering Exercise

Steps cheat sheet

  1. sit comfortably in a meditative position
  2. close your eyes
  3. breathe deeply and fully
  4. at a slow pace:
  5. repeat: and visualise:
    1. the number 3 - 3x times
    2. the number 2 - 3x times
    3. the number 1 - 3x times
        1. physical,
        1. mental,
        1. your 'level 1' centred state.

Combine this with my Transendental meditation (TM) mantra: "Shring" to deepen the effect.

Method

1

Find a comfortable position,
close your eyes, take a deep breath,
and mentally repeat,
at a slow pace,
and ==visualise the number 3, three times. ==

You have already associated the number 3 with physical relaxation, so your body will relax when you do this.

2

Take another deep breath
and while exhaling,
mentally repeat
at a slow pace,
and ==visualise the number 2, three times. ==

In the Silva Centering Exercise, you related the number 2 to mental relaxation.

When you relax physically and mentally, your brain frequency will lower to the alpha level.

3

Take another deep breath,
and while exhaling,
mentally repeat
and
==visualise the number 1, three times ==

You are at level 1, the alpha level, which is at the centre of the brain frequency spectrum, and functions at the midbrain area, in the centre of your brain.

==We will call this your centre. ==