Step one: Relax the body.
According to Monroe, "the ability to relax is the first prerequisite, perhaps
even the first step itself" to having an OBE. (out of body experience) This includes both physical and mental relaxation.
Monroe does not suggest a method of attaining this relaxation, although Progressive Muscle relaxation, coupled with deep breathing
exercises (inhale 1, exhale 2, inhale 3.... until 50 or 100) are known to work well.
Step two: Enter the state bordering
This is known as the hypnagogic state. Once again, Monroe doesn't recommend any method of doing this. One way is
to hold your forearm up, while keeping your upper arm on the bed, or ground. As you start to fall asleep, your arm will fall,
and you will awaken again. With practice, you can learn to control the Hypnagogic state without using your arm. Another method
is to concentrate on an object. When other images start to enter your thoughts, you have entered the Hypnagogic state. Passively
watch these images. This will also help you maintain this state of near-sleep. Monroe calls this Condition A.
three: Deepen this state.
Begin to clear your mind. observe your field of vision through your closed eyes. Do nothing
more for a while. Simply look through your closed eyelids at the blackness in front of you. After a while, you may notice
light patterns. These are simply neural discharges. They have no specific effect. Ignore them. When they cease, one has entered
what Monroe calls Condition B. From here, one must enter an even deeper state of relaxation which Monroe calls Condition C--
a state of such relaxation that you lose all awareness of the body and sensory stimulation. You are almost in a void in which
your only source of stimulation will be your own thoughts.
The ideal state for leaving your body is Condition D. This
is Condition C when it is voluntarily induced from a rested and refreshed condition and is not the effect of normal fatigue.
To achieve Condition D, Monroe suggests that you practice entering it in the morning or after a short nap.
Enter a state of Vibration.
This is the most important part of the technique, and also the most vague. Many projectors
have noted these vibrations at the onset of projection. They can be experienced as a mild tingling, or as is electricity is
being shot through the body. /their cause is a mystery. It may actually be the astral body trying to leave the physical one.
For entering into the vibrational state, he offers the following directions:
1. Remove all jewelry or other
items that might be touching your skin.
2. Darken the room so that no light can be seen through your eyelids, but do not
shut out all light.
3. Lie down with your body along a north-south axis, with your head pointed toward magnetic north.
4. Loosen all clothing, but keep covered so that you are slightly warmer than might normally be comfortable.
sure you are in a location where, and at a time when, there will be absolutely no noise to disturb you.
6. Enter a state
7. Give yourself the mental suggestion that you will remember all that occurs during the upcoming session
that will be beneficial to your well-being. Repeat this five times.
8. Proceed to breath through your half-open mouth.
9. As you breath, concentrate on the void in front of you.
10. Select a point a foot away from your forehead, then
change your point of mental reference to six feet.
11. Turn the point 90 degrees upward by drawing an imaginary line parallel
to your body axis up and above your head. Focus there and reach out for the vibrations at that point and bring them back into
Even if you don't know what these vibrations are, you will know when you have achieved contact with them.
five: Learn to control the vibrational state.
Practice controlling them by mentally pushing them into your head, down
to your toes, making them surge throughout your entire body, and producing vibrational waves from head to foot. To produce
this wave effect, concentrate of the vibrations and mentally push a wave out of your head and guide it down your body. Practice
this until you can induce these waves on command.
Once you have control of the vibrational state, you are ready to leave
Step six: Begin with a partial separation.
The key here is thought control. Keep your mind firmly focused
on the idea of leaving the body. Do not let it wander. Stray thought might cause you to lose control of the state.
having entered the vibrational state, begin exploring the OBE by releasing a hand or a foot of the "second body". Monroe suggests
that you extend a limb until it comes in contact with a familiar object, such as a wall near your bed. Then push it through
the object. Return the limb by placing it back into coincidence with the physical one, decrease the vibrational rate, and
then terminate the experiment. Lie quietly until you have fully returned to normal. This exercise will prepare you for full
Step seven: Dissociate yourself from the body.
Monroe suggests two methods for this:
is to lift out of the body. To do this, think about getting lighter and lighter after entering this vibrational state. Think
about how nice it would be to float upward. Keep this thought in mind at all costs and let no extraneous thoughts interrupt
it. An OBE will occur naturally at this point.
Another method is the "Rotation method" or "roll-out" technique. When you
have achieved the vibrational state, try to roll over as if you were turning over in bed. Do not attempt to roll over physically.
Try to twist your body from the top and virtually roll over into your second body right out of your physical self. At this
point, you will be out of the body but next to it. Think of floating upward, and you should find yourself floating above the
body. Monroe suggests you begin with the lift-out method, but argues that both are equally efficacious.