Weighted Projection Exercise

The principle behind this exercise is to train your ability to focus and direct your energy. I think of ‘Weighted Projection’ as more of a an exercise rather than an AP technique becausee the goal is more to get comfortable with the sometimes strange feelings of conciousness shifting during meditation. The practise will also help indirectly by distracting the mind from focusing to much on the physical body (another common challenge for beginners).

I have designed this exercise based on my experience with weight training and general physical conditioning exercises. If for example you want to build strength, don’t start with the heaviest weight possible (using bad form/posture). Instead you gradually over time add small increments of weight to your lift, this allows your body and mind to become accustomed to the added weight, thus making steady progress over time.

This exercise applies the same principle except you’re objective is this time to achieve weightlessness.

To try out this exercise, you will first need at least 30mins time and x3 objects (e.g. books, stones, pens) sourced of varying weights. Note: You’ll be laying these objects on your body during the technique so it’s essential they won’t fall or distract you out of the experience.

Once you’re ready with the weights beside you, choose the heaviest of the x3 objects and from your preferred standard meditation pose, place it centrally on your lower abs or chest.

This first segment of the exercise is all about directing your energy (focus) towards the object. Take at least 10mins to focus on the feeling of the weight pressing down gently into your body. Allow the mind to really focus in on the area.

You will find that once your concentration becomes absorbed by the object, singularly focused on the impression of its weight, your focus will begin to feel like it’s moving or being pulled towards it. As a beginner this feeling will likely seem daunting at first , try not to fight it. Just relax and spend some time getting familiar with the experience.

It’s my opinion that in the physical world our mind is conditioned to observe experiences from a single point in space and time (in “our heads”), perhaps it’s an instinct that helps us to protect our body from physical dangers by placing our perceived consciousness near the brain. Regardless, this physical way of thinking is inhibiting you in meditation. For now remind yourself that your conciousness doesn’t have a location, it never has existed within your body.

Ok so after you’ve spent some time on the above weight, you can take a short (30sec — 2min break). Don’t get up, look around to much or make sudden movements, try to remain in a relaxed state. During this time you want to swap the first weight on your body with the next (second heaviest object).

Again once you’re ready start to breath deeply. The idea now is to simply follow the same process as before. Allow your energy to slide to and from the objects location. The only difference here is that the weight is not as obvious or heavy as before. Spend another 10mins or so on this step.

Once that’s done again take another short break. During this time replace the second object and try the lightest of the x3 objects. Prepare yourself as before and begin breathing. Even though this third object is the lightest, you will likely find it far easier now to direct your energy. Spend however long you wish to do so for the final weight and then end your meditation session.

As mentioned, the key to this exercise is to stimulate the experience of transitioning your energy(focus). If you find it difficult to feel or focus your energy on your first attempt, I suggest practising this exercise every now and then and you will soon make progress.

Related posts:

While I have visited the 97 Orchard Street location of the Tenement Museum before, touring 103 Orchard was a completely new experience. Walking through the recreated homes of 3 families who lived in…

This is the first book of Strange the Dreamer Duology written by Laini Taylor, NYT Bestselling author. Laini is known for her magical writing which transports the reader to the mystical world and…

Topic Proposal and Background. Our civics project will foster the creation of a community garden and from that, food will be put back into the community. This will be….