A SYNTHESIS OF SPIRITUAL KNOWLEDGE Part 1 and 2

A SYNTHESIS
OF ACCURATE
AND PRODUCTIVE
SPIRITUAL KNOWLEDGE
FOR THE EVOLUTION
AND TRANSFIGURATION
OF MANKIND
This knowledge is not reserved for the elite any more.
We live in the age of information.
- By : Vo Quang Luc.
My beloved brothers and sisters, there are three things I want you to do with this
knowledge :
1- Take control of every step of your day in your life and stop suffering.
2- Collectively bring changes into this world and make it evolve by our joint efforts.
3- Learn to discern the various means and tactics of the predators of mankind.
Thank you.

- TABLE ON CONTENTS -
* Document 1 : A synthesis of accurate and productive spiritual knowledge for the
evolution and transfiguration of mankind Part 1.
Within Document 1 :
> Part 1 - Introduction.
> Part 2 - What is meditation ?
> Part 3 - Structure of our global coherence meditation.
Step 1 * Presentation of Dan Winter technology.
Step 2 * The practice of Agni hotra.
Step 3 * The practice of transcendental meditation.
Step 4 * The practice of the Heart Lock In.
> Part 4 - The various effects of our meditation.
Section 1 * Optimizing our mental and physical well being using meditation.
Section 2 * Increasing our productivity and personal development using meditation.
Section 3 * Harmonizing our communities using meditation.
Section 4 * Regulating our planet ecosystem using meditation.
Section 5 * Using the Meditative state as base state of consciousness for more
advanced spiritual practices.
> Part 5 - What are the different types of meditations ?
Section 1 * The different categories of meditation.
Section 4 * Shinzen Young - Unified mindfulness system.
Section 5 * Andrew Huberman - NSDR meditation.
Section 6 * Andrew Huberman - Space Time Bridge Meditation.
Section 7 * Ramana Maharshi - Self Inquiry meditation.
> Part 6 - What are some rules that may enter in the structuring of a meditation
session ?
Section 1 * Choosing the right breathing pattern.
Section 2 * Choosing the right meditation.
> Part 7 - What are some elements that may enter in a meditation session ?
Section 1 * Information about the practice of Visualization/Mental rehearsal.
Section 2 * Information about the practice of conscious Breathing.
Section 3 * Information about the practice of Brain hemispheres balancing.
Section 4 * Information about the use of suggestions in our meditations.

* Document 2 : A synthesis of accurate and productive spiritual knowledge for the
evolution and transfiguration of mankind Part 2.
- Within Document 2 :
> Part 1 - Introduction - Psychic abilities and the government
> Part 2 - Recommendations of a Optimal Diet and Lifestyle To Support Your
Efforts
> Part 3 - Robert Bruce, How to see auras ?
> Part 4 - Trevor Constable How to See Auras and Use Your Auric Rays ?
> Part 5 - A Synthesis of the Mo Pai system.
> Part 6 - A Synthesis of the Noetic Institute Researches.
> Part 7 - The premonition code
> Part 8 - A Synthesis of Energy psychology.
> Part 9 - The Culture of the Christ Oil, Bliss and Kundalini Aggregated knowledge

- Principle 1 of the new Jerusalem : Psychic labor and energy are
a universal currency.
Once you understand and remember this… congratulations you
have just graduated to the next level of consciousness.

DOCUMENT 1
A synthesis of accurate and productive spiritual
knowledge for the evolution and transfiguration of
mankind Part 1.
- Part 1 -
Introduction.
‘And when he was demanded of the Pharisees, when the kingdom of God should
come, he answered them and said, The kingdom of God cometh not with observation:
Neither shall they say, Lo here! or, lo there! for, behold, the kingdom of God is within
we.’
This extract above is from a speech attributed to the Christ.

This is also the message that many masters around the world who have transcended
their basic human nature have revealed to their students under various forms.
The venerable Buddhist master Thich Nhat Hanh, author of the book ‘Living Buddha,
Living Christ', was among those great masters.
On January the 22nd
2022 he left us but his spirit always remains with us and with the
dozens of monasteries that he founded including the Plum Village in southwest
France.
I am dedicating this lesson to this peace activist.
https://plumvillage.org/fr

- Part 2 -
What is meditation ?
The photo that we can see at the beginning of this document is the United Nations
meditation room, which was supervised and planned by Mr.Hammarskjöld.
https://www.un.org/ungifts/meditation-room
If I told you that I know one practice taking less than half hour per day which could
solve most of our personal problems, most of our community problems and most of
our global problems … it is my assumption that you would be immediately interested
to practice it.
This is the reason why I am taking the time to present you the practice of meditation
in a clear language.
Those 30 minutes of morning meditation are a tremendous tool at the disposal of any
of us that we may use if we wish in order to :
1-Optimize our mental and physical well being.
2-Increase our productivity and personal development.
3-Harmonize our communities.
4-Regulate our planet ecosystem.
The great news is that it is highly pleasurable to perform meditation and it even
decreases the amount of sleep that we may need otherwise in our life.
Useful and agreeable, meditation is a really simple gift that we don’t have any reason
to discard.
It is a practice in which an individual uses a technique – such as mindfulness, or
focusing the mind on a particular object, thought, or activity – to train attention and
awareness, and achieve a mentally clear and emotionally calm and stable state.
Meditation is practiced in numerous religious traditions. The earliest records of
meditation (dhyana) are found in the Upanishads, and meditation plays a salient role
in the contemplative repertoire of Hinduism, Jainism and Buddhism.
Since the 19th century, Asian meditative techniques have spread to other cultures
where they have also found application in non-spiritual contexts, such as business and
health.
Meditation may significantly reduce stress, anxiety, depression, and pain, and enhance
peace, perception, self-concept, and well-being among too many other benefits which
can not all be listed here.
- Part 3 -
Structure of our global coherence meditation.

When we will be meditating together we are invited to meditate in the early morning
and in the evening as the sun shines upon the horizon.
We apply together the sequence of practices provided below inspired by various
spiritual traditions and scientific institutions all serving a particular purpose.
I try to make sure in the best of my abilities to only invite you to spend your valuable
time only on things that work…
Every ingredient of this meditation sequence is proven to fulfil its task so are the other
elements provided later on in the rest of the document.
-The set up :
Launching Dan Winter binaural beats and breathe patterns pacer.

Igniting the Agnihotra.
-The meditation :
1-Start : Transcendental meditation.
2-Finish : Heart Lock In.
Among the honourable sources of this document are :
-The Heart Math institute.
-The physicist Dan Winter.
-The neuroscientist Andrew Huberman.
-The hypnotherapist Cathal Obriain.
-The author Rob Williams.
-The Doctor Bruce Lipton.
-The master Shinzen Young.
-The master Maharishi Mahesh Yogi.
-The master Sadhguru.
-The master Ramana Maharshi.
-The teacher Sean Mc Namara.
We don’t need any accessory in order to meditate… Since meditation is also a science
and we try to reach some goals, you may decide nonetheless to acquire the following
things :
-A Agnihotra kit :
https://agnihotrasupplies.com/
-The Heart Math global coherence app :
https://www.heartmath.org/gci/global-coherence-app/
-Dan Winter apps :
https://craniosacral-app.com
-A EEG headset :
http://learn.neurotechedu.com/headsets/
-A Heart Rate Variability sensor:
https://craniosacral-app.com/ithrve%2520app/Sensors/berry%20sensor.html
# Step 1 of the sequence - Presentation of Dan Winter technology.
*Sources :
https://www.goldenmean.info/
http://www.fractalfield.com/fractalspacetime/
https://craniosacral-app.com
http://ithrve.com/
Dan winter extremely important book ‘Implosion - The science of ecstasy and
immortality’ can be downloaded on his website for free or bought on amazon.
I invite you to browse his website and find the book in order to educate yourselves on
this science.
During our sessions we use two breathe patterns provided by the researcher Dan
Winter in his application Ithrve that can be downloaded on the Apple appstore :
https://apps.apple.com/gb/app/ithrve/id1116818241
Those breathe patterns are :
1-The round breathe pattern at 0.1 Hz.
2-The cadduceus breathe.

Those breath patterns entrain the rhythm of our heart beats, the rhythm of our cranio
sacral fluids, the rhythm of our brain waves and all other rhythms that are within our
body creating coherence.
The round breathe pattern at a frequency of 0.1 Hz consists of pacing your breathing
at around 6 cycles per minute, a good practice also used by the Heart Math institute in
order to achieve this target is to inhale for 5 seconds then to exhale for 5 seconds.
Doing so regulates the sympathetic system balance. This boosts your immune system
and reduces stress. At this breath frequency, you have a direct action on the
CranioSacral wave, also called the Mayer pressure wave, which is an important blood
pressure resonance inside your body and is significantly related to the Low Frequency
components of the Heart Rate Variability.
If you can not afford the Ithrve app you can breathe at the pace which has just been
described.
The caduceus Breath induces a still point in your CranioSacral liquid pump which
facilitates deep states of internal stillness and a sense of inner peace. This still point is
often defined as a self healing turning point. Creating this caduceus path using the
breathe to the still point leads to a better connection to yourself, "in and out of space
& time" , " a presence in the present time". - litterally what is called implosion/fusion.
Children can more easily connect to this « ancestral » rythm. It is more difficult for
adults.
So the breathe pacer in the Ithrve application is used to help your body to recover the
feeling of this rythm.
The more you will practice, the more your body will recover the feeling of the wave.
The aim of these breathing sessions is to finally get rid of the pacer and let your body
create intuitively the right breathing pattern. In this case, you will not need the pacer
anymore.
2-Listening to the binaural beats :

We listen to special audio tracks called binaural beats which are also provided in the
application Ithrve.
A binaural beat is an illusion created by the brain when you listen to two tones with
slightly different frequencies at the same time.
The two tones align with your brain waves to produce a beat with a different
frequency. This frequency of this beat is the difference in hertz (Hz) between the
frequencies of the two tones.
For example, if you are listening to a 440 Hz tone with your left ear and a 444 Hz tone
with your right ear, you would be hearing a 4 Hz tone.
When you listen to binaural beats, your brain activity matches the frequency set by
the frequency of the beat. This is called the frequency-following effect. This means
you can use binaural beats to entrain your mind to reach a certain mental state.
Ithrve binural beats include the world's most powerful binaural beat programmable
audio trigger frequencies according to Dan Winter and Patrick Botte.
They are accurate by equation to pure bliss / trance / negentropy.
They are precisely tuned to achieve successful plasma rejuvenation.
They integrate precise beat note frequency options for MAYER WAVE/ HRV LF -
0.1hz coherence/ breath training.
AND multiple options for scientific triggering of the chakras by trigger frequencies.
3-Connectivity :
The application Ithrve can be used in conjunction with another device the Empathy
Trainer, allowing real empathy & tantra heart coherence training.
It can also be connected to PEMF devices, biorhythm sensors, and other health
devices listed on the website.
# Step 2 of the sequence - The practice of Agni hotra.
*Sources :
https://agnihotra.pl/en/what-is-agnihotra/
https://agnihotra.pl/en/how-to-practise/
https://www.youtube.com/watch?v=GEbUNTUBlSg
Where can you buy a Agnihotra kit and all the ingredients ?
https://agnihotrasupplies.com/
Agnihotra is a healing fire from the ancient science of Ayurveda. It is a process of
purifying the atmosphere through a specially prepared fire which is performed daily at
sunrise and sunset. The beneficial effects of Agnihotra help to reduce stress, improve
overall health and give one increased energy. This simple yet powerful tool is used
across the planet by people from all walks of life with amazing results that help to
transform their lives and heal the planet.
The fire is prepared in a small copper pyramid of specific size and shape. Brown rice,
dried cowdung cakes and ghee (clarified unsalted butter) are the substances burned.
Exactly at the time of sunrise and sunset the mantras are spoken and a small offering
of rice and ghee is given to the fire.
During Sunrise/ Sunset the many electricities, ethers and more subtle energies
emanating from the sun extend to the earth and produce a flood effect at the
coordinates where the sun is said to rise.
Tremendous amounts of energy are gathered around the copper pyramid at the time of
Agnihotra. A magnetic field is created, one which harnesses this life-giving power of

the sun, creating a healing bioresonance which purifies the atmosphere of pollutants
and neutralizes harmful radiation. The resultant atmosphere gives nourishment and
sustenance to all life forms. A positive pattern is created by one who does Agnihotra
merely by his/her performance.
One of the key elements of Agnihotra is the uttering of Sanskrit mantras when the fire
is performed. Sanskrit is a language of pure vibration which has never been the
mother tongue of any culture. When the Sunrise/ Sunset mantras are sung, there is a
resonance created within the pyramid which is thrust out by the fire into the
atmosphere.
The transformative effects of Agnihotra have been documented in numerous scientific
studies, personal experiences and testimonials around the world. It is a healing tool
which anyone can utilize regardless of race, creed or religion. Studies have been
conducted on the beneficial effects of Agnihotra on plant life, human health,
atmospheric purification as well as in the realms of psychotherapy.
Below is a list of only some of the effects shown from Agnihotra. This list is by no
means exhaustive:
•Reduction of stress and tension on the mind
•Renews brain cells, revitalizes skin and purifies the blood.
•Produces large amounts of negative ions which nurture the atmosphere.•Neutralizes
pathogenic bacteria
•Smoke from Agnihotra has the opposite effect of all other types of smoke. When
breathed in, it enters the bloodstream and improves circulation, is a tonic on the
nervous system and brings the body into a state of harmony.
•If plants are kept in Homa atmosphere where vibrations of Agnihotra pyramid fire
are maintained, one subtle enough can actually see growth, communication etc. Plants
receive nutrition from Agnihotra atmosphere, become happy and grow well.
•Just as Agnihotra pyramid fire gives nourishment to plants, it provides the same for
human life and animals.
•When Agnihotra is performed, the Agnihotra smoke gathers particles of harmful
radiation from the atmosphere and on a very subtle level neutralizes their radioactive
effect. Nothing is destroyed, merely changed.
•An aura energy field is created around plants during Agnihotra. Thus plants become
stronger and disease resistant.
•When the flame dies, the energy is locked in the resultant ash. This ash is used for
preparing various folk medicines.
-Instructions to perform Agnihotra :
Please also refer yourselves to the video provided in the list of sources.
About the Agnihotra Materials :
1.) Copper Pyramid:
For Agnihotra, a copper pyramid of prescribed size is required. The specific geometry
of the stepped pyramid acts a generator for the resonance created at the exact time of
Agnihotra. Pyramids have been tested in the laboratory by modern science and have
been shown to produce powerful healing effects including decrease in radioactivity,
production of negative ions and improved immune systems of living organisms.
2.) Dried Cow Dung:

This is the main fuel source for the Agnihotra fire. Cow dung is a highly medicinal
substance. In all ancient cultures, like the native Indians of North and South America,
Scandinavians, Asians and Africans, cow dung applications are used for a variety of
ailments. Cow dung has also been shown to act as a neutralizer of radioactivity and
have antimicrobial properties. Of course, it is best of the cow dung is collected from
cows raised on an organic farm which eat pure grass, hay and grains- not from factory
farmed cattle. You can buy dried organic cow dung cakes here
3.) Brown Rice:
Uncooked, unbroken pieces of rice preferably, organic whole brown rice, should be
used for Agnihotra. If the rice is broken the chemical analysis of both pieces may be
the same but the subtle energy structure is broken and hence, it should not be used for
Agnihotra healing fire, states the ancient science of bioenergy. The rice grains will be
used as the offering to the fire during the exact time of Agnihotra.
4.) Ghee (Clarified Butter):
Place pure, unsalted, unadulterated butter from cow’s milk in a saucepan and bring it
to a slow boil over low heat. Remove and discard the white substance that rises to the
top. Strain the liquid through a fine strainer. What passes through is ghee. Store the
ghee in a container. It does not have to be refrigerated. Please note ghee must be only
100% pure cow’s ghee and not from any other species of animal. Once again, ghee
has also been shown to have incredible medicinal properties and has been used for
thousands of years in the science of Ayurveda in numerous medicinal preparations.
5.) Agnihotra Timetable:
Agnihotra is practised at exactly sunrise and sunset every day. Only at these two
timings is it possible to catch the flood of life-sustaining energies emanating from the
sun and use them for the benefit of all living things. If you miss the exact timing it is
not Agnihotra and the powerful healing effect will be missing. You can calculate your
own Agnihotra sunrise/ sunset timings by visiting this site and inputing your exact
location.
There is also an app made for the iphone and android phones called iAgnihotra which
can be used to calculate exact timings for Agnihotra.
iAgnihotra App for iphone and ipad.
iAgnihotra App for Android devices.
Setting up the Fire :
* Place one small piece of cow dung on the bottom of the pyramid.
* Break three pieces of cow dung and arrange in a triangular fashion as shown in the
picture.
* Break a narrow, longer piece of cow dung which you will use to light the fire
Apply Ghee & Prepare to Light:

* Spread ghee onto the inside of the pieces of cow dung in the pyramid.
* Take your lighter piece and cover both sides with a thin layer of ghee.
Preparing the Rice Offering :
* Take about a teaspoon of rice grains and place them in your offering dish.
* Remove any broken grains from the dish.
* Separate your rice into two portions and cover in a thin layer of ghee.
Lighting the Fire :
* Light your pointed lighter piece about 3 to 4 minutes before Agnihotra time.
* Add ghee with your copper spoon if necessary to help feed the fire.
Performing the Agnihotra :
* A few seconds before the exact time of Agnihotra as specified on your timesheet,
take the first portion of rice into the fingertips of your right hand.
* At the exact time, recite the Mantra and add the first portion of rice directly after the
first “Swaha”. Add the final portion after the second “Swaha”.
* After the Mantras have been uttered and the rice offering given, it is best not to
disturb the fire, due to the interplay of subtle energies. If possible, avoid moving the
pyramid until the next time you prepare for Agnihotra.
* Relax into a state of meditation and clear your mind, at least until the fire
extinguishes itself. Breath deeply as the tension slips away and the healing effects of
the fire are at their peak.
# Step 3 of the sequence - The practice of transcendental meditation.
We use the mantra swaha or another.
*Sources :
https://www.youtube.com/watch?v=c-QNd0o8Klw
https://www.tm.org/
https://www.mensyogajournal.com/blog/how-to-teach-ourself-transcendental-
meditation-for-free
1- What is the Maharishi effect ?
A long-range field effect of consciousness has been reported repeatedly in the
scientific literature over the past twenty years.

This phenomenon is called the Maharishi Effect, after Maharishi Mahesh Yogi, the
first to predict it.
The Maharishi Effect is the phenomenon of improved societal trends resulting from
the practice of the Transcendental Meditation program or group practice of the TM-
Sidhi program by a small fraction of a population.
The Maharishi Effect is fundamentally a phenomenon of radiation of evolutionary
influence arising from the enlivenment of pure consciousness, the unified field of
natural law, in the perspective of Maharishi's Vedic Science.
This perspective is corroborated by forty-three published or presented papers
reporting on results of Maharishi Effect interventions world-wide at city, national,
international, and global scales.
Present day standard- model physics and physiology can not account for the outcomes
of the research on the Maharishi Effect generated by transcendental meditation.
2-What is transcendental meditation ?
Transcendental Meditation (TM) is a form of silent mantra meditation developed by
Maharishi Mahesh Yogi.
The TM technique is practiced for 15–20 minutes twice per day. It is taught by
certified teachers through a standard course of instruction, which costs a fee that
varies by country.
Significant numbers of scientific studies have been performed upon transcendental
meditation.
By 2004 the US government allegedly had given more than $20 million to Maharishi
International University to study the effect of meditation on health.
Transcendental meditation does not involve any concentration, the use of the mantra
provided by the teachers allegedly allows the active thinking mind to experience
quieter and quieter levels of thought and then transcend thought to experience the self.
Inside we have a field of great satisfaction, in transcendental meditation we are taught
how to turn our attention inward, experience bliss within and to let the mind natural
attraction for joy drive it automatically deeper and deeper in this state of
consciousness.
This state of consciousness is cultivated more and more in our life and brings many
benefits including : infinite creativity, intelligence, bliss and love.
In my understanding, the mantra has no paricular meaning, the experience and
guidance received during the transcendental meditation training sessions ignite a
spark of bliss that we are then invited to cultivate.
Following Maharishi Mahesh Yogi death in 2008, leadership of the TM organization
passed to neuroscientist Tony Nader.
3-What are the benefits of transcendental meditation ?
Many reviews found that TM may reduce blood pressure compared to control groups
while a trend over time indicates Practicing TM may lower blood pressure.
Other reviews noted that the technique promote a state of relaxed awareness, stress
relief, and access to higher states of consciousness.
A 2012 meta-analysis published in Psychological Bulletin, which reviewed 163
individual studies, tentatively found that Transcendental Meditation performed better
than many other meditations in "reducing negative emotions, trait anxiety, and
neuroticism" as well as improving markers of learning, memory, and self-
actualization.
In another 2006 review study participants demonstrated a one Hertz reduction in EEG
alpha wave frequency relative to controls.
4- How to practice transcendental mantra meditation ?

Please refer yourself also to the video in the list of sources.
So the first thing that we want to do is find a spot that we can sit down for five or ten
minutes in our house and somewhere that we know we won’t be distracted.
We can sit cross-legged on the floor, we can sit on a chair, we can sit on the couch,
whatever is comfortable for us. It doesn’t really matter.
Next, sit comfortably and then close our eyes.
The thing that we want to do now is to just take a couple of deep breaths to calm the
mind and to center ourself. So for me, I normally take three deep breaths, inhaling as
deep as I can and holding for a second and then exhaling.
And then once we’ve done that, we want to perform a mindful body scan. Abody scan
is just taking a mental note of how our body is feeling. So we are scanning from head
to toe seeing if there are any aches or pains or even if there’s any feelings or emotions
that are coming up. And the important thing is that we’re just kind of taking note of
how we’re feeling. We’re not judging the feeling in anyway and we’re just seeing
how we feel at this stage. So if we have identified any painful emotions or physical
sensations in the body, now is the time to take a couple of minutes just to focus on
those sensations. Don’t judge them. Just sit with them for a couple of minutes.
And then after this stage, it’s time to introduce the mantra into the practice.
In transncendental meditation, the teacher is the one providing you with a personal
that you may use which is adapted for you.
Since we are doing simple mantra meditation here and not transcendental meditation
one mantra that can be used is super simple, and it’s just “ahum” or we can use
“Swaha”.
What we want to do is repeat that mantra gently and silently in our minds and we
almost want to have it pulsating on its own.
So we’re not controlling it. We’re not focusing all our attention on it. It’s just the
mantra is running in the background and what we’ll find is that after a minute or so
our mind might start to wander from that mantra and that’s perfectly okay.
In fact, a big part of Transcendental meditation is noticing when our mind has actually
left the mantra and is trapped in thoughts and then gently bringing the mind back to
the mantra. And through a meditation session, we might do that five, 10, 15 times and
that’s totally normal.
The goal is not to stop thoughts but just to observe when we’re lost in thoughts and
then to come back to the mantra.
In the last couple of minutes of the meditation, we want to let go of the mantra and
just sit in silence. And hopefully, if we’ve done this technique correctly we’ll actually
feel a lot calmer. our mind will feel still and we should have fewer thoughts. And it’s
a really, really awesome feeling.
And then once we’ve done that then we can just bring our attention to the body,
feeling those bodily sensations. Wriggle our fingers and then slowly open our eyes
and re-introduce ourself back into the world.
# Step 4 of the sequence - The practice of the Heart Lock In.
*Sources :
https://www.youtube.com/watch?v=vay27vf4CNU
https://www.heartmath.org/
https://www.heartmath.org/articles-of-the-heart/study-looks-coherence-feeling-
states/

1- What is Heart Math ?
Researchers at Heart Math Institute and many others around the world now believe,
based on scientific studies, that a great deal of human intelligence is heart intelligence.
Heart intelligence is a intelligent flow of awareness and insight that we experience
increasingly once the mind and emotions are brought into balance and into
coherence through a self-initiated process which is taught by the Heart Math
institute.
It must be known that the heart has a Independent nervous system called the intra-
cardiac nervous system and possess around 40000 neurons.
The heart is "auto-rhythmic", meaning its beats are self-initiated from within itself,
it is not dependent upon the brain.
It is reported that the heart sends on a regular basis to the brain 9 times more
messages than the brain sends to the heart.
The heart communicates with the brain and the rest of the body in four main ways for
which there is solid scientific evidence :
1- Neurologically, through the transmission of nerve impulses.
2- Biochemically, through hormones and neurotransmitters.
3- Biophysically, through pressure waves.
4- Energetically, through electromagnetic field interactions.
Through these outlined communication systems, the heart has a significant
influence upon the function of our brains and all the rest of our bodily systems.
The heart's posses a electromagnetic field which functions as a information channel.
It is approximately 5000 times greater in strength than the electromagnetic field
produced by the brain.
This electromagnetic field permeates every single cell within the body and influences
them, it also has a direct influence upon our brain patterns as measured by a
electroencephalogram.
This electromagnetic field radiates out of our body up to ten feet away in our
environment and its direct influence can be registered within the body of other people
around us. Heart to heart communication by electromagnetic field resonance affects
moods, attitudes, feelings of other people, plants and animals around we. This is
called entrainment.
Entrainment is defined by a temporal locking process in which one system’s motion
or signal frequency carry along the frequency of another system. This process is a
universal phenomenon that can be observed in physical (e.g., pendulum clocks) and

biological systems (e.g., fire flies). However, entrainment can also be observed
between human sensory and motor systems.
The phenomenon of entrainment works upon all matter either living or non
living even upon planets.
Our heart beat pattern can not be directly controlled using our mind but it is
proven to be highly responsive to our feelings when they are sincere and
also to our breathe pattern.
Putting our focus in the heart area and activating simultaneously a core heart feeling
such as love, appreciation, or care, immediately shifts our heart rhythm and bring
coherence within it.
When the rhythm of the heart become more coherent, a cascade of neural and
biochemical events begins that affects virtually every organ in the body.
During the technique Heart Lock In, we apply those sincere heart-focused
feelings in harmony with a chosen external object in order to create heart
coherence and maintain entrainment with all the elements present within the
range of our heart electromagnetic field.
The electromagnetic field is magnetic, like attracts like, it may eventually attract
people, situations, and also opportunities in our lives.
The core heart feelings that are mostly recommended to work with are : Appreciation,
Non judgement, Forgiveness and Care.
Those feelings in order to generate their effects optimally upon the heart must be
sincere, consistent and our positive intention must be focused.
In order to be sincere we ask our heart whether this loving, appreciating, and
forgiving feeling could really do anything positive for us? And listen for the
answer.
The feeling of appreciation is highly magnetic and energizing. Generally, it is
some blend of thankfulness, admiration, approval, and gratitude for
something or for life in general.
Based on the scientific studies as we work with the Heart Math techniques we
can be confident that at every single time that we focus on a sincere feeling of
appreciation or gratitude, our nervous system will automatically come into
balance and our heart intelligence will respond accordingly. Coherence in the
heart brings coherence in all other rhythms of the body.
The benefits are well being, better reasoning, better sleep, more resilience among
other.
When the heart rhythm entrains the brain waves at a frequency of 0.1hz it
creates a heightened clarity.

2-How to perform the Heart Math Heart lock in technique ?
Please refer yourself also to the video provided in the list of sources.
The technique Heart lock in is a technique which has proven its positive effects upon
the whole body and upon the psyche.
It is a technique used to give us a pleasurable and regenerative experience
additionally to greater access to the intuitive intelligence of the heart.
When sending core heart feelings often we will feel a warmth around our heart; as a
liquid feeling or tingling in the cells.
Step 1. Focus your attention/intention in the area of the heart. Imagine your breath is
flowing in and out of our heart or chest area, breathing a little slower and deeper than
usual.
It is recommended by the Heart Math institute to breathe at a rhythm of 5 seconds for
the inhalation followed by 5 seconds for the exhalation.
Step 2. Activate, sustain and lock a regenerative feeling such as love, appreciation,
care or compassion from the heart by actively visualising something triggering easily
this feeling for you.
Step 3. Radiate that renewing feeling to your own self and to others for 15 minutes.
- Part 4 -
The various effects of our meditation
-Section 1 - Optimizing our mental and physical well being using meditation.
*Sources :
https://positivepsychology.com/benefits-of-meditation/

The effects of meditation are far reaching, positively impacting our physical health
and our mental wellness, including cognitive functioning and emotional control.
For example studies show reductions in:
Anxiety.
Depression.
Stress levels.
Job burnout.
Panic attacks.
Chronic pains.
Hypertension.
Sleep disorder.
Risk of cardiovascular disease.
We also see psychological and psychological benefits, such as :
Heightened empathy.
Improved interoceptive awareness (stimuli and sensations within the body).
Better psychological wellbeing.
Increased self-directedness (awareness that our actions and behaviors reflect our
choices).
Improved cooperativeness (degree of agreeableness in relationships with others).
More self-transcendence (rising above the self and relating to something bigger).
Slowing of brain aging (particularly thinning of the prefrontal cortex).
Improved attention.
Increased innovation.
Better problem-solving.
Mental health conditions following trauma.
Strengthened immune function.
Increased work satisfaction.
And the list goes on. Thousands of studies have shown significant benefits of
meditation across an array of domains in psychological, cognitive, and physical health.
-Section 2 - Increasing our productivity and personal development using
meditation.
*Sources :
https://www.amazon.com/Altered-Traits-Science-Reveals-
Meditation/dp/0399184384

Meditation develops many skills within us that are dormant in most people, it also
helps us to be better human beings and to be more adapted to our evolving society.
When we look at our lives we realize that our existence is governed by our actions
and decisions.
Meditation helps us be more in touch with the reality of our core selves, the reality of
our environment and the reality of others.
Many of our problems, delays and obstacles can be avoided or be solved by
developing the right state of being.
Many of our opportunities can also be acknowledged and seized with the right state of
being.
The authors of the book ‘Altered Traits’, the science journalist Daniel Goleman and
neuroscientist Richard Davidson, picture the outcome of many years of regular
meditation practice.
The authors conducted a literature review of over 6,000 scientific studies on
meditation, and selected the 60 that they believed met the highest methodological
standards and the book received a great reception among the scientific community.
The book discusses lasting psychological changes, or altered traits, that happen thanks
to meditation.
The authors write that meditation leads to reduced stress reactivity, for instance that
30 hours of mindfulness-based stress reduction (MBSR) practice leads to reduced
amygdala activation and that long-term meditation practice increases connectivity
between the pre-frontal cortex (PFC) and the amygdala.
Regarding compassion, they distinguish between cognitive empathy, emotional
empathy, and empathic concern, the last of which results in action to help reduce
suffering, and state that as little as eight hours of loving-kindness meditation can
increase empathic concern.
They write that meditation is at its core about retraining attention, and discuss studies
showing that a small amount of meditation can improve attention in the short-term (as
reflected, for instance, in a shorter attentional blink) while long-term practice brings
lasting improvement.
Next, the authors turn to the sense of self, reflected in the self-referential and often
unpleasant mind-wandering of the brain's default mode network, writing that in early
meditation practice brain circuits inhibit its activity and that in later practice activity
in the network itself decreases.
While they state that meditation was not originally developed to treat illness, it does
appear to have some beneficial effects in this regard, including reducing levels of pro-
inflammatory cytokines—though they say these are not yet well understood.
Meditation was likewise not designed to treat psychopathology, but they note (among
other findings) that a meta-analysis of 47 studies found meditation and medicine
equally effective in treating depression, anxiety, and pain, without medication's
negative side effects.
When the authors recruited yogis including Mingyur Rinpoche in order to study the
neurological effects of high-level meditation, they found substantial surges in both
electrical activity (using EEG) and activity in the brain's circuits for empathy (using
MRI) when Mingyur meditated on compassion.
Brain waves are essentially the evidence of electrical activity produced by our brain.
When a group of neurons sends a burst of electrical pulses to another group it creates
a wave like pattern.

Gamma waves are the fastest, it means that the brain is hard at work processing
information and looking for solutions to problems.
The authors write that experienced yogis have much higher levels of gamma waves,
that they show little anticipation of pain and a very fast recovery from it, and that they
can re-focus and hold their attention with little effort.
When they meditate their already high level of gamma waves can allegedly jump up
to 800%.
-Section 3 - Harmonizing our communities using meditation.
*Sources :
https://www.gusp.org/defusing-world-crises/brain-based-approach/
The global union of scientists for peace GUSP, has developed a brain based approach
for generating lasting peace around the world involving the practice of Transcendental
meditation.
This approach is based on the premise that violent behaviour is rooted in the human
brain. The most direct way to transform violent and criminal behaviour is therefore to
restore balanced brain functioning. Transcendental meditation is the ultimate tool that
is promoted by this association of scientists globally.
-Fact1. Behaviour is linked to brain functioning.
How we perceive, and respond to, the environment is governed by the brain:
Whether a situation is seen as threatening or safe depends on the degree of excitation
of the amygdala, or “fear center.”
The ability to control impulsive, violent behaviour depends on the development of the
prefrontal cortex—the “higher brain”—which governs higher executive functioning,
such as impulse control, judgement, decision-making, and moral reasoning.
-Fact 2- Stress impairs the brain, negatively impacting behaviour.
Brain functioning and overall brain development are a function of age, education,
genetics, and environmental factors, such as stress.
Stress shuts down the prefrontal cortex, shunting blood flow away from the higher
brain to the primitive, or reactive, brain—a historic defense mechanism known as the
“fight-or-flight response.” Unfortunately, under chronic stress, which is increasingly
endemic in the world today, the prefrontal cortex shuts down chronically and fails to

develop properly. The underdevelopment and/or underutilization of the prefrontal
cortex is a fundamental cause of the pervasive violence in society today.
Stress negatively impacts the brain. It shuts down the prefrontal cortex (the “higher
brain”) and overstimulates the amygdala (“fear center”), causing fear-driven,
aggressive, violent, antisocial behaviour all around the world.
-Fact 3- Societal stress fuels crime and social violence.
The US Surgeon General has stated that Americans are living in “an epidemic of
stress,” causing epidemic levels of heart disease, stroke, and other stress-related
illnesses.
According to research, pervasive stress on a societal scale also correlates with higher
crime, including homicide, aggravated assault, rape, and robbery—and contributes to
the outbreak of war, terrorism, and other social violence.
Furthermore according to prevailing theory in the field of conflict management, the
first stage in the emergence of war is mounting societal stress—acute political, ethnic,
and religious tensions in critical hotspots throughout the world. These mounting
tensions, if unchecked, frequently erupt into social conflict. In such circumstances of
acute societal stress, history shows that diplomatic efforts—such as negotiated
settlements and ceasefires—typically afford only fleeting relief; they provide no
stable basis for lasting peace.
Acute stress on a societal scale similarly impacts the brain and behaviour of everyone
in society, fueling crime, social violence and conflict.
-Fact 4- TM reduces stress, improving individual behaviour.
Extensive research has shown that the simple, easy-to-learn, evidence-based
meditation practice, the Transcendental Meditation (TM) technique, markedly reduces
individual stress and its damaging effects on the brain and behaviour.
The Transcendental Meditation technique was revived from the ancient Vedic
tradition and reformulated as a systematic, scientific practice by physicist and scholar
Maharishi Mahesh Yogi. It is practiced for 20 minutes twice daily while sitting
comfortably with the eyes closed, and does not involve religion, philosophy, or
change in lifestyle.
The TM technique provides the individual with the experience of a unique, fourth
major state of consciousness, distinct from waking, dreaming, or sleep states of
consciousness—a state of deep physiological relaxation and heightened mental
alertness.
According to research, the Transcendental Meditation technique reduces acute stress
far more effectively than other available meditation or relaxation techniques. In a
meta-analysis of 142 published scientific articles studying various meditation and
relaxation methods, the TM technique was more than twice as effective as other
methods in reducing trait anxiety and produces a correspondingly deeper state of
physiological relaxation.
TM quells excessive activity in the “primitive” or “reactive” brain (brain stem and
surrounding subcortical structures), calming the neurophysiology of fear and
aggression. Equally important, TM activates the prefrontal cortex (“higher brain”) and
strengthens communication between the prefrontal cortex and different areas of the
brain. The resulting integrated state of brain functioning leads to enhanced cognitive
and executive functioning—and markedly reduced aggressive, violent, antisocial
behaviour, even in highly stressed or traumatized individuals.
For example, research shows that Transcendental Meditation practice produces a
statistically large and clinically significant decline in PTSD severity scores among
combat veterans and war refugees in as few as ten days of learning the technique and

sharply reduces recidivism rates among incarcerated adults, substance abuse, and
stress-related diseases, including heart attack, stroke, and death, as compared to
controls.
-Fact 5- Group meditation defuses acute societal stress, reducing crime and social
violence.
Extensive research, including 50 scientific replications and 23 studies published in
peer-reviewed journals, demonstrates that TM practice, and in particular group TM
practice, is an effective, and highly cost-effective, approach for reducing societal
stress and associated crime and social conflict.
It is not surprising that reducing stress on the individual level leads to a corresponding
reduction of stress on the societal level. Yet it is both surprising and fortunate that
even a relatively small proportion of a population practicing this powerful, stress-
reducing technology in a group produces a disproportionate and demonstrable
reduction in societal stress and its associated crime and social violence. The
meditating group generates an extensively documented “spillover” effect of
orderliness and calm in the surrounding society
Theoretical explanations of this surprisingly powerful positive impact of group
meditation on crime and social stress include a “field model of consciousness,” in
which consciousness, at its deepest level, is a field that underlies and connects
individuals throughout society. Such a theory is consistent with the latest findings in
physics, physiology, and neuroscience. In any such field model (irrespective of its
details), the stress-reducing, peace-promoting influence generated by a group will
grow as the square of the size of the group. This N2 power of a peace-creating group
has been repeatedly confirmed by dozens of published scientific studies—and renders
this Brain-Based Approach to Peace especially practical. It means that only a few
thousand individuals are needed to produce an extremely powerful and scientifically
demonstrable effect of orderliness and calm in the surrounding society—even on a
national or global scale.
Twenty-three published studies have also shown that TM practice—and particularly
group TM practice—by a significant subportion of a population, or by embedded
groups within a population, effectively defuses acute societal stress and markedly
reduces associated violence and social conflict, including war and terrorism.
The Global Union of Scientists for Peace is dynamically implementing this Brain-
Based Approach to Peace on a national, regional, and global scale, and is conducting
large-scale research on its global effects—together with the deep physical,
neurophysiological, and sociological mechanisms that underlie these effects.
This Brain-Based Approach to Peace is also referenced elsewhere in the scientific
literature as the Consciousness-Based approach, or as the unified field-based
approach—for reasons outlined later in this section.
-Section 4 - Regulating our planet ecosystem using meditation.

*Sources :
https://www.heartmath.org/gci/gcms/
https://youtu.be/QFqsY-DT6rg
According to the Heart Math institute, one’s ability to self-regulate the quality of
feeling and emotion of one’s moment-to-moment experience influences his
physiology and the reciprocal interactions between physiological, cognitive, and
emotional systems.
Self-induced positive emotions is directly reflected in the pattern of one’s heart’s
rhythm, which in turn increases the coherence in bodily processes. This shift in the
heart rhythm plays an important role in facilitating higher cognitive functions,
creating emotional flexibility, and facilitating social connectedness.
This institute has developed many meditation based on establishing this coherence
within the heart, which in turn establishes coherence within the whole being, then
coherence in his environment and coherence within his society.
After decades of work, the institute now offers a technology called the emWave®
and
Inner Balance™ heart-rhythm coherence feedback devices which are designed to help
the user quickly self-generate heart coherence. It measures the user heart’s rhythmic
activity using heart rate variability analysis. The technology "tells we" when we’re
actually in the physiological state of heart rhythm coherence rather than assuming that
we are.
The institute has also launched recently the Global Coherence initiative.
It is a science-based initiative where we can all collectively create a more
compassionate, cooperative and peaceful way of being using the Heart Math simple
techniques.
The Heart Math institute Global Coherence research uses a multidisciplinary approach.
It incorporates a wide variety of scientific data to gain new insights into the
interconnectedness between not only humanity, but also plants and animals, and the
sun and earth’s magnetic activity.
The Global Coherence™ App created by the HeartMath Institute connects people
from all around the world for free. The app enables anyone to join public groups or
create their own coherence group.
Using an Inner Balance®
Coherence sensor, the participants can measure their
individual coherence and view the coherence contribution of groups they belong to, as
well as the Global Group, the community at large. The app is free and does not
require the user to have a sensor to actively participate, access guided heart-focused
meditations and see their marker on the global map.
The mission of Heart Math is to help people bring their physical, mental and
emotional systems into balanced alignment with their heart intuitive guidance.
This unfolds the path for becoming heart empowered individuals who choose the way

of love, which they demonstrate through compassionate care for the well being of
themselves others and planet earth.
The existence of every individual is closely connected with the electro magnetic field
of the Earth and the other Asters such as the Sun.
Some of the premises behind the global coherence initiative are the following .
1-Human and animal health, cognitive functions, emotions and behaviour are affected
by planetary magnetic and energetic fields.
2-The earth magnetic fields are carriers of biologically relevant information that
connect all living systems.
3-Thus we each affect the Earth global information field.
4-Large numbers of people creating heart centred states of care, love and compassion
will generate a more coherent field environment that can benefit others and help offset
the current planetary wide discord and incoherence.
Research suggest that we feed information in the global field environment and
essentially create a feedback loop with the Earth electro magnetic fields.
-Section 5 - Using the Meditative state as base state of consciousness for more
advanced spiritual practices.
*Sources :
https://www.youcanthrive.org/post/2014/05/01/reach-advanced-energetic-states
The regular practice of meditation helps the individual in reaching more easily the
theta state at will.
The theta state is a level of awareness measurable using a electroencephalogram at a
brain wave frequency of approximatively 4.7-5Hz.
Theta is where dreams, deep hypnosis, ESP, out-of-body projections, channelling, and
other ‘spooky’ mind phenomena happen.
Children (up to the age of 7) are in this state far more often than adults, in this age
range they program their subconscious minds. If we wish to reprogram our habit
patterns this state is essential, although most of us only get quick, half-remembered
glimpses into this realm. It is at the Alpha-Theta border, from 7Hz to 8Hz, where the
optimal range for visualization, mind programming and the manifesting power of our
mind begins. Within this frequency range is also the resonance of the earth itself
7.83hz.
Researchers found that not only do the brain wave patterns of Reiki practitioners and
their patients become synchronized in the alpha state, characteristic of deep relaxation
and meditation, but they pulse in unison with the earth’s magnetic field, known as the

Schuman Resonance at the alpha-theta border. During these moments, the
biomagnetic field of the practitioners’ hands is at least 1000 times greater than normal,
and not as a result of internal body current.
This frequency is where we consciously create our reality. Within this frequency
modulation lies what is called the hypnagogic state. This vibration of 7-8hz is a half-
awake, half-asleep state or the twilight-zone of reality; a subtle grey area where
conscious and subconscious start to overlap. At this frequency, we are barely
conscious of our surroundings and our body is in deep relaxation. By spending larger
amounts of time in this resonance, we can re-program negative patterns, blockages
and belief systems. Eventually, or immediately consciousness levels and frequencies
begin to resonate at our maximum potential. Whether we would like to work on
healing the body, or the mind, tapping into these waves can help us reach our
potential by stimulating creativity, and our special gifts or even help us begin
implementing new healthier habits from old negative programming.
- Part 6 -
What are the different types of meditation ?
-Section 1 : The different categories of meditation.
*Sources :
https://www.ecacollege.edu.au/meditation/
Meditation is practiced under various forms around the world, they can be grouped in
eight categories :
1- Mindfulness meditation.
Mindfulness meditation originates from Buddhist teachings and is the most popular
and researched form of meditation in the West.

In mindfulness meditation, we pay attention to our thoughts as they pass through our
mind. We don’t judge the thoughts or become involved with them. We simply
observe and take note of any patterns.
This practice combines concentration with awareness. we may find it helpful to focus
on an object or our breath while we observe any bodily sensations, thoughts, or
feelings.
This type of meditation is good for people who don’t have a teacher to guide them, as
it can be easily practiced alone.
2-Focused meditation.
Focused meditation involves concentration using any of the five senses.
For example, we can focus on something internal, like our breath, or we can bring in
external influences to help focus our attention.
Examples include:
counting mala beads
listening to a gong
staring at a candle flame
counting our breaths
moon gazing
This practice may be simple in theory, but it can be difficult for beginners to hold
their focus for longer than a few minutes at first.
If our mind does wander, simply come back to the practice and refocus.
As the name suggests, this practice is ideal for anyone who wants to sharpen their
focus and attention.
3-Movement meditation.
Although most people think of yoga when they hear movement meditation, this
practice may include:
Walking
Gardening
Qi gong
Tai chi
other gentle forms of movement
This is an active form of meditation where the movement guides we into a deeper
connection with our body and the present moment.
Movement meditation is good for people who find peace in action and want to
develop body awareness.
4- Mantra meditation.
Mantra meditation is prominent in many teachings, including Hindu and Buddhist
traditions. This type of meditation uses a repetitive sound to clear the mind. It can be a
word, phrase, or sound, one of the most common being “om.”
our mantra can be spoken loudly or quietly. After chanting the mantra for some time,
we’ll be more alert and in tune with our environment. This allows we to experience
deeper levels of awareness.
Some people enjoy mantra meditation because they find it easier to focus on a word
than on their breath. Others enjoy feeling the vibration of the sound in their body.
This is also a good practice for people who don’t like silence and enjoy repetition.
5- Transcendental Meditation.
Transcendental Meditation (TM) is a type of meditation that’s been the subject of
numerous studies in the scientific community.

TM was founded by Maharishi Mahesh Yogi and refers to a specific practice designed
to quiet the mind and induce a state of calm and peace. It involves the use of mantra
and is best taught by a certified TM practitioner.
This practice is for those who want an accessible approach to the depth that
meditation offers.
6- Progressive relaxation also called Body scan.
Also known as body scan meditation, progressive relaxation is a practice aimed at
reducing tension in the body and promoting relaxation.
Often times, this form of meditation involves slowly tightening and relaxing one
muscle group at a time throughout the body.
In some cases, it may also encourage we to imagine a gentle wave flowing through
our body to help release any tension.
This form of meditation is often used to relieve stress and unwind before bedtime.
7- Loving-kindness meditation.
Loving-kindness meditation is used to strengthen feelings of compassion, kindness,
and acceptance toward oneself and others.
It typically involves opening the mind to receive love from others and then sending
well wishes to loved ones, friends, acquaintances, and all living beings.
Because this type of meditation is intended to promote compassion and kindness, it
may be ideal for those holding feelings of anger or resentment.
8- Visualization meditation.
Visualization meditation is a technique focused on enhancing feelings of relaxation,
peace, and calmness by visualizing positive scenes, images, or figures.
This practice involves imagining a scene vividly and using all five senses to add as
much detail as possible. It can also involve holding a beloved or honored figure in
mind with the intention of embodying their qualities.
Another form of visualization meditation involves imagining ourself succeeding at
specific goals, which is intended to increase focus and motivation.
Many people use visualization meditation to boost their mood, reduce stress levels,
and promote inner peace.
-Section 4 : Shinzen Young - Unified mindfulness system.
*Sources :
https://thegreatupdraft.com/unified-mindfulness-meditation/

https://thegreatupdraft.com/advanced-unified-mindfulness-meditation/
https://www.youtube.com/watch?v=eNg50mIHxR4
https://unifiedmindfulness.com/try-um/
1- What is Unified mindfulness ?
Unified Mindfulness is a secular system of meditation that unifies the best practices
from contemplative traditions around the world into a comprehensive, evidence-based,
and versatile program that allows the practitioner to fully optimize his meditation
practice.
Created through more than 50 years of study and research, UM is based upon the
work of meditation teacher and neuroscience research consultant Shinzen weng, who
has collaborated with institutions such as Harvard University and Carnegie Mellon to
study the efficacy of meditation on human flourishing.
UM offers a robust and precise approach for students, both new and experienced, to
improve the quality of their lives and their overall happiness through meditation.
Mindfulness meditation involves working with body sensations, thoughts, and
emotions to help participants develop more awareness of their internal and external
reactions, sharpen their moment-to-moment attention skills, leading to a greater
ability to deal with life’s challenges and spiritual insight.
According to the Unified Mindfulness methodology, everything that we experience
with the senses – our sensory experience – can be put into one of three basic
categories, or a combination of them. Those experiences includes also our inner world
of thought and emotion.
Classifying the sensory inputs that we receive from our experiences into those
categories form the core of the Unified Mindfulness practice.
The three basic sense categories in the unified mindfulness system are:
1-The category See: the sights around we, such as the device we’re using to read this,
the room or scenery around we, the sky, as well as the visual component of our
thoughts, such as mental images of places and people and self-referential images.
This category is divided into See In for inner sight and See Out for outter sight.
2-The category Hear: sounds around we, like cars, music and talking, along with the
auditory component of our thoughts, like mental self-talk and tunes stuck in our head.
This category is divided into Hear In for inner hearing and See Out for outter hering.
3-The category Feel: the physical feelings of our body, like touch, temperature, body
sensations, along with emotional sensations in the body.
This category is divided into Feel In for emotional body sensations and Feel Out for
touch and any body sensations not associated with emotions.
Three skills are developed when Practicing Unified mindfulness :
-Skill 1: Concentration – the ability to pay moment-to-moment attention to what is of
interest during the practice.
-Skill 2: Sensory Clarity – the ability to disentangle our sensory experience into its
components.
Skill 3: Equanimity – the ability to let sensory experience come and go without push
and pull. We allow the experience to be there, dropping our resistance to it.
2-How to practice unified mindfulness ?
1. Set the Scene.

Location: Choose indoors or outdoors and the level of stimulation in environment.
Remove distractions if need be.
Position: Choose whether to sit or stand, whether to keep our eyes open or closed, and
whether we will be doing this in movement or in stillness. If sitting in stillness, make
sure we are comfortable, and keep the back straight throughout.
Formality: Dedicate full attention to practice with no other distractions, or use
mindfulness in tandem with other activities e.g. washing the dishes.
Time: How long will the session be? If we’re a beginner to mindfulness, I recommend
we start with 15-minute sessions. Use a timer.
Examples of scenes:
30 minutes sitting eyes closed in a quiet space, with full attention on the practice.
10 minutes walking outside with eyes open.
2. Choose a Focus Space.
our focus space is simply the sense category we want to run the Noting Cycles on.
These sense categories can be See In, See Out, Hear In, Hear Out, Feel In, Feel Out or
any combination of those.
Some common focus spaces include See Out + Hear Out + Feel Out (called Focus Out)
and See In + Hear In + Feel In (Focus In).
With practice, we will become a master of our focus space, moulding it like clay to
suit our needs and wishes in that particular moment.
3. Run Noting Cycles.
This is the crux of the practice. We run 3-step cycles on the phenomena that appear in
our focus space. This is called Noting. Each cycle usually lasts 5-10 seconds, but with
time we can shorten or lengthen them at will. Gently return our attention if we get
distracted, and begin again from Step 1.
Step 1: Acknowledge
When a phenomenon appears in our senses, there is a moment in which we
spontaneously register that it is there, we acknowledge its presence. The first step in
the cycle is to acknowledge the phenomenon intentionally. Simple.
Step 2: Label
Now label the phenomenon. we can say the label to ourself in our mind, whisper it, or
say it out loud. Label both inner and outer sights “See”, use “Hear” for sounds, and
“Feel” for sensations. During Step 3, we can re-label the sight, sound or sensation to
help we maintain our attention on it.
Step 3: Savour
Now savour the phenomenon until it disappears, or for as long as we wish. Pour our
attention onto the phenomenon, attempting to experience it as fully as possible.
Then open up our attention and move back to Step 1 to begin another cycle on a new
phenomenon.
We repeat these 5-10s cycles for the length of time we are to practice for.
Easy!’
-Section 5 : Andrew Huberman - NSDR meditation.

*Sources :
https://www.youtube.com/watch?v=sKhARSSaPCY
1-What is the NSDR meditation ?
N.S.D.R stands for Non Sleep Deep Rest, it is a meditation technique developed by
the American neuroscientist and tenured associate professor in the Department of
Neurobiology and Psychiatry and Behavioural Sciences at Stanford University School
of Medicine, Andrew Huberman.
Sleep quality is important for optimal mental health.
Yoga Nidra is a meditation popularized by by Satyananda Saraswati in 1976 and
recommended by professor Andrew huberman which according to studies improves
mental health and reduces sleep time. It is applied by the US Army to assist soldiers
to recover from post-traumatic stress disorder.
NSDR which stands for Non Sleep Deep Rest, is another technique having
comparable effects according to studies created by the professor Andrew Huberman
Both of those meditation replenish dopamine and reduce cortisol significantly a lot
more than with other traditional meditation right immediately after the practice.
When practicing meditation we must still remember that if we meditate too close to
bed time we may have troubles sleeping after.
2- How to practice Andrew Huberman Non Sleep Deep Rest technique.
Please refer yourself to the following video.
https://www.youtube.com/watch?v=AKGrmY8OSHM&t=1s&pp=ygUaYW5kcmV3I
Gh1YmVybWFuIG1lZGl0YXRpb24%3D
-Section 6 : Andrew Huberman - Space Time Bridge Meditation.

*Sources :
https://www.youtube.com/watch?v=sKhARSSaPCY
1-What is the Space Time Bridge Meditation ?
The space time bridging meditation is a meditation technique which balances the bias
of perception interoception and exteroception and which also balances interoception
and dissociation.
This practice crosses the various time domains that the brain can encompass by using
our sense of Vision and by dividing our attention spotlight.
It can also lead to many insights.
2-How to practice Andrew Huberman Space Time Bridging meditation.
The instructions are as follow :
1* Go outdoor or stand still at your window.
2* Close our eyes.
3* Focus either on your breathing or on your third eye spot, which is the pre-frontal
cortex.
4* Put 100% of your focus and attention there for the duration of 3 breaths. We enter
100% in interoception.
5* Open your eyes while keeping your attention on your breathe.
6* Divide your attention and focus also on the palm of your hand, to do so stretch
your left or right arm and turn your palm towards your face.
Focus there visually so your attention is split between your hand outside and the
rhythm of your breathe inside for the duration of 3 breaths. You are therefore
splitting your attention between interoception and exteroception 50/50.
7* Look at a point in your environment in front of you located further than your hand.
Focus there visually so your attention is split between this point outside and the
rhythm of your breathe inside for the duration of 3 breaths. You are therefore splitting
your attention between interoception and exteroception 50/50.
8* Focus your attention at a point in a environment a lot further than the first one, the
further distance that you can see.
Focus there visually so your attention is split between this point outside and the
rhythm of your breathe inside for the duration of 3 breaths. You are therefore splitting
your attention between interoception and exteroception 50/50. You can imagine a
bridge between that point at the horizon and your lungs to make the process easier.
9* Focus on the fact that you are just a tiny speck of life standing on a ball floating in
the vastness of space.
Focus there visually so your attention is split between this image and the rhythm of
your breathe inside for the duration of 3 breaths. You are therefore splitting
interoception and exteroception 50/50.
10* Close your eyes and go right back into focusing on the rhythm of your breathe for
3 breaths.
-Section 7 : Ramana Maharshi - Self Inquiry meditation.

*Sources :
https://www.yogajournal.com/meditation/how-to-meditate/the-shining/
1-What is self inquiry meditation ?
Self-enquiry, also spelled self-inquiry (Sanskrit vichara, also called jnana-vichara or
ātma-vichār, is the constant attention to the inner awareness of "I" or "I am"
recommended by Ramana Maharshi as the most efficient and direct way of
discovering the unreality of the "I"-thought.
Ramana Mahirishi taught that the "I"-thought will disappear and only "I-I" or self-
awareness remains. This results in an "effortless awareness of being", and by staying
with it this "I-I" gradually destroys the mental vehicle "which cause the 'I'-thought to
rise," and finally the 'I'-thought never rises again, which is Self-realization or
liberation.
Self-enquiry meditation simply involves asking a series of existential questions during
the meditative state such as ‘who am I?’
2-How to practice Ramana Maharishi self inquiry meditation :
1-To begin the practice of self-inquiry, sit for meditation as usual. If you don’t already
have a regular practice, just sit quietly and allow the mind to settle naturally. Don’t
attempt to focus your mind or manipulate your experience, just rest as awareness itself.
2-After 10 or 15 minutes, when the mind is relatively open and present, introduce the
question “Who am I?” The point of this question is not to engage the mind, because
the mind inevitably gnaws on questions endlessly like a dog on a bone, with little
nutritional benefit. Instead, drop the question into the stillness of your being like a
pebble into a still forest pool. Let it send ripples through your meditation, but don’t
attempt to figure it out!
3-When the pond is tranquil again, drop in another pebble and see what happens. Set
aside any conceptual answers, such as “I am a child of God” or “I am consciousness”
or “I am a spiritual being of light,” and come back to the question. Though true at a
certain level, these answers will not satisfy your hunger for spiritual sustenance. As
you continue your self-inquiry, you may notice that the question begins to permeate
your consciousness—you may find ourself asking it not only during meditation but at
unexpected times throughout the day.
4-Instead of “Who am I?” you may prefer asking, “Who is thinking this thought?
Who is seeing through these eyes right now?” These questions direct your awareness
inward, away from the external world and toward the source from which all
experiences arise. Indeed, anything you can perceive, no matter how intimate—

including the cluster of images, memories, feelings, and beliefs you take to be you—is
merely an object of perception. But who is the experiencer, the perceiver, the ultimate
subject of all of those objects? This is the real question at the heart of “Who am I?”
For the practice of self-inquiry to work its magic, you must already recognize at some
level that the word I, though superficially referring to the body and mind, actually
points to something much deeper. When you say, “I feel,” “I see,” or “I walk,” you’re
talking about the experiencer or doer you imagine to be inside. But what does this “I”
look like, and where is it located? Sure, your mind thinks, feels, and perceives, but do
you really believe you reside in the brain? If not, then who are you really? Let your
inquiry be earnest but effortless, without tension or anxiety. Here’s a hint: you
definitely won’t find the answer in the file folders of spiritual beliefs you’ve amassed
over the years, so look elsewhere, in your actual, present experience. Ask yourself,
“Where is this ‘I’ right here and now?”
5-Eventually, the question “Who am I?” reveals the answer, not as a thought or a
particular experience but as a vibrant, timeless presence that underlies and infuses
every experience. When you awaken to this presence, you may be surprised to
discover that it has been there all along, as the unacknowledged context and space in
which life unfolds.
6-Once you know who you really are, you can never forget it, though the mind will do
its best to obscure this truth with its urgent demands for your attention. As you keep
returning to rest in the silent presence you know ourself to be, your habitual
identification with the body-mind will gradually release, and you will begin to taste
the peace and joy of true spiritual freedom.
- Part 7 -
What are some rules entering in the structuring
of our meditation sessions ?

*Sources :
https://www.youtube.com/watch?v=wTBSGgbIvsY&t=7606s
There are several rules based on physiology and psychology that must be followed
when we practice our meditation together.
For example it is important to learn how to choose the right breathing pattern in order
to serve our goal and how to choose the right type of meditation for the present
moment.
The neuroscientist Andrew Huberman teaches us more on the topic of structuring a
meditation session in the video which can be found at the following link :
-Section 1 : Choosing the right breathing pattern.
Interoception can be defined as the feeling of knowing what is happening in our body,
for example if we are hungry, thirsty, warm or cold. Interoception is the perception of
what is happening within and at skin level.
Exteroception can be defined as the responsiveness to external stimuli. Exteroception
is the perception of what is happening without.
Dissociation can be defined as a lack of bodily awareness, a removal of one conscious
experience from one bodily experience and awareness.
In our natural state of being when we breathe, we inhale actively and exhale passively.
On the contrary during a session of conscious breathing we both inhale and exhale in
a active manner.
Whenever we focus on the breathe, we must remember that we are entering in a state
of interoception since some of our attention become devoted to making sure we are
following the breathing rhythm.
For this reason focused breathing must preferably be a form of meditation by itself
and not be mixed with other meditation practice mostly the ones which are oriented
towards a opposite direction of perception. We can focus on our breathe at the
beginning or the end of our meditation.
In order to choose the right breathing exercise for our practice we must ask ourselves
if we want to calm down or to be more alert at the end of the meditation.
Alertness can be generated by performing inhalation which are longer and more
vigorous than the exhalation.
Relaxation can be generated by performing exhalation which are longer and more
vigorous than the inhalation.
Stability can be maintained when our inhalation and exhalation have the same length
and vigour.
Exteroception is favorized when using natural cyclical breathe, meaning when
inhalation directly follows exhalation.
Interoception is favorized when using complex breathing patterns during which
inhalation do not directly follow exhalation. For example : Box breathing, double
breathing etc…
Cyclical hyperventilation release adrenaline and generate heat, such as the breathe
pattern used by the Guinness world record holder Wim Hof.
-Other rules about the use of the breathe during meditation.
1*Slowing the breathe at 6 breaths per minute (corresponding to ~ 0.1 Hz) has been
found to benefit psychological and physical health.
2*A true conscious breath is firstly created by exhaling slowly and completely.

The reason we begin the breath by exhaling is for Removing tainted impure air
through the out-breath allowing our lungs to be filled completely with fresh air when
the time comes to inhale.
The breath should begin by exhaling, followed by inhaling.
3*The out-breath triggers the parasympathetic nervous system: the relaxation
response.
The in-breath triggers the sympathetic nervous system: the arousal response.
4*For the purpose of relaxation the out-breath should always be longer than the in-
breath. The difference in time should be about eleven seconds for
exhaling and seven seconds for inhaling.
By breathing out slower and longer we increase the relaxation response and decrease
the arousal response.
5*The breath should be one whole sequence from start to finish. Do not hold
our breath in between inhaling and exhaling. Holding the breath is unnatural,
unhealthy and achieves nothing.
6*While we are consciously breathing we shouldn’t be able to hear ourself
inhaling and exhaling, for when the breath is silent it automatically slows
down. If we can hear ourself breathe, we are breathing too fast and too
forcefully.
7*Correct breathing is done through the nose because the nose has a filter
which warms up the air as it passes into the lungs. our nostrils also help
control the speed flow of the air.
By breathing out through the nose, air is just as controlled leaving our
lungs, as it was going in. It also means we are not expelling it too quickly.
8*When we breathe and imagine words simultaneously, the subconscious registers
our desired intentions to a much greater degree than in normal conscious thought.
This is because the breath opens the door to our subconscious. By concentrating on
our breath, the critical and judgmental conscious is by-passed.
When the door is open, suggestion can now be implanted at a deeper level.
9*The basic affirmation we may use when doing conscious breathing is saying the
words ‘calm’ as we exhale then ‘and relaxed’ as we inhale, we say them with belief,
emotion, imagination, and expectancy so our deeper mind will grow accustomed to
our truest intentions.
10*Sighing or yawning are a basic indication that we are not getting
enough oxygen. When we exhale while simultaneously voluntarily yawning or
sighing we generate a physiological response of relaxation and tension relief.
11*Exhaling through pursed lips, as if we are blowing air into the top of
a straw, brings instant relaxation. Just make sure to release the air as slowly and as
quietly as possible, as if you are slowly deflating a balloon.
-Section 2 : Choosing the right meditation.
The focused attention type of meditation develop the left brain.

The observation type of meditation develop the right brain.
The optimal state of mind that we should develop on a daily basis is interoception and
dissociation.
Different method of meditation use a different mode of perception. Doing the wrong
meditation may negatively affect the fulfilment of our meditation goal.
Before every decision to meditate we must asses our perception bias, either our mode
of perception is currently interoceptive dominant or exteroceptive dominant.
We must ask ourselves if we can access our interoceptive state easily or if our
awareness is pulled away towards exteroception, can we diverge easily our perception
from what is happening outside towards the level of our skin and the internal level ? If
we can therefore our mode of perception is at the moment interoceptive dominant if
we can not it means our mode of perception is at the moment is exteroceptive
dominant.
Meditation is best when we choose a type of meditation that exercise a different bias
of perception than the one we are currently in. Meditation mainly generate its benefits
by training our ability to focus and refocus on a mode of perception. The more time
our mind wanders and we bring it back, the more effective that practice is. This is the
permanent process of improvement of our focus.
The more we train our mind, the better we get at dropping in a particular brain state,
we also develop neuron pathways and therefore the less amount of time we gradually
need to meditate in order to get the benefits of meditation.
I personally find early morning to be a moment when we are mostly oriented towards
a interoception bias and evening to be a moment when we are mostly oriented
towards of exteroception bias.
People have mainly a interoceptive bias. So exteroceptive mindfulness meditation is
generally beneficial. Exteroceptive meditation allows us to diffuse anxiety.
Closing our eyes during meditation increase interoception, opening our eyes during
meditation increase exteroception.
Closing our eyes and stopping to move favorizes interoception, our spotlight of
attention becomes focused inside, the brain ACC and the insula begin to increase their
level of neuronal activity, with training heart beats can even be detected without
instrument or checking our pulse.
- Part 8 -
What are some elements entering in our
practice ?

Within the practice of meditation can be integrated various tools that are aiming to
facilitate the physiological and psychological changes engaged by meditation.
Following are few tools that you must know.
-Section 1 : Information about the practice of Visualization/Mental rehearsal..
*Sources :
https://www.amazon.com/Powerful-Mind-Through-Self-Hypnosis-Self-Mastery-
ebook/dp/B008OH8I9Q/?
https://www.amazon.com/Promise-Energy-Psychology-Revolutionary-
Dramatic/dp/1585424420
https://www.amazon.com/Human-Mind-Owners-Manual-
Interactive/dp/B0964GZ7XJ/ref=sr_1_8?qid=1687700991&refinements=p_27%3AN
atalie+Rivera%3BJoeel+Rivera&s=books&sr=1-8
The word imagination comes from the Latin word imaginare which means
to form an image, or to represent. It is one of the most important, creative
aspects of the human mind.
The imagination for us is like a bridge between conscious and subconscious
thought.
The subconscious believes anything it is told, it does not know the difference between
what is happening in reality and what is happening in the mind. According to research
using brain imagery, visualization works because neurons in our brains, those
electrically excitable cells that transmit information, interpret imagery as equivalent to
a real-life action.
When we visualize an act, the brain generates an impulse that tells our neurons to
“perform” the movement.
Whether a situation is happening or we’re imagining or remembering it, the brain
reacts the same way by producing the same physical changes in our body and in our
neurochemistry.

Therefore imagination is a canvas on which we can paint our desired image then
based on this image the subconscious create for us a behavioural program to suit that
very image.
Vivid imagery involve our mind and body in ways that just saying or thinking the
words cannot.
Imagination has another attribute, the conscious becomes less critical when it
experiences repetitious ideas through image compared to affirmations. If the
subconscious is receiving images of a positive, consistent nature, it leaves less room
for mental conflicts to emerge between those two areas of thinking.
To verify those facts for ourself perform the following exercise :
Hold our free hand out in front of we and imagine we are holding a
lemon that has been cut in half.
Hold the lemon so we can see the exposed juicy part. Use our imagination as vividly
as we can and feel the texture of the lemon with our fingertips.
Notice the little indention marks on the outer peel as well as the oily surface. Can we
feel that?
Now bring it up to our nose and smell it. Can we smell it?
Okay, bring it back down.
Next, we are going to bite into this lemon.
To do this correctly and get the purpose of the exercise, we must put our vivid
imagination into it. That means we must really chomp into this lemon. Not a little
nibble.
Really bite it. Ready? One , two, three, bite.
Now chew it.
Okay, now take it out.
Notice whether we salivated? Most people do.
By vividly involving our imagination, we have just created physical changes in
our body and our neurochemistry. our brain treated our imaginary
lemon like a real lemon. Sensing a sour acid, it sent saliva to neutralize it.
It salivated even though a real lemon was not present.
Following this exercise we can now realize what we’re doing to ourself every time we
re-live old memories and replay them over and over again in our mind.
our body thinks those good or bad memories that we relive are real.
The way we perceive ourself also affect the quality of our life.
For example, on looking out the window, a person may see rain and automatically
begin visualizing themselves looking sad and depressed, basing their mood on past
experiences of how they felt on rainy days.
Because they associate bad weather with images of feeling low, their subconscious is
automatically given a picture of how they think they should act and feel. And so, they
become the product of their own imagery.
Several studies have been performed in order to asses those effects of imagination
upon the individual.
Mental rehearsal means imagining the practice or performance of a task. It is used a
lot by athletes. Mental rehearsal can improve athletes performance as shown in the
following study.

Volunteers at Ohio State University were divided into three groups. One group
practiced shooting free throws every day for thirty days. The second group practiced
shooting free throws every day for thirty days, but only in their minds. They did not
touch a basketball. The third group was given no special instructions.
After thirty days, all three groups came back to shoot free throws. The ones who did
not practice at all made no improvement. The ones who practiced with the actual ball
improved 24 percent. The ones who practiced only in their minds improved 23
percent, which is statistically the same as those who practiced on the court.
Professional athletes and performers almost all use visualization because it works.
When a runner visualizes a race, while attached to electrodes, the exact same
sequence of brain activity is observed as when the runner is physically racing.
The Cleveland Clinic conducted several studies on their side, the first one is the study
on mental exercises and the impact that it has on strength in participants’ fingers and
arms.
They separated people into three groups and had them follow a protocol for 12 weeks.
One group did the physical exercises. One group visualized doing the exercises.
The last group did nothing. At the end they re-tested their strength. When it came to
finger strength the group that physically did the exercises had a 53% increase in
strength, the ones that visualized it had an increase of 35%, and the ones that did
nothing had no significant change.
They also found that arm strength increased by 13% through visualization alone.
The Cleveland Clinic also looked at the brain patterns of weightlifters, both when they
were lifting hundreds of pounds and when they were only imagining lifting. They
found the brains were activated similarly by the actual and imaginary lifting.
Another study at Cleveland Clinic compared “people who went to the gym with
people who carried out virtual workouts in their heads”.
The gym-goers had a 30% increase in muscle strength, while the participants who
exercised only mentally increased their strength by 13.5%, which is nearly half the
benefit with none of the work! This actual strength from imaginary exercise remained
for 3 months following the mental training.
Many other studies have found mental practices are almost as effective as physical
practice, with the greatest benefit being combining the two.
By realizing that our imagination has the capacity to turn we into whatever we wish to
be, we have taken an important step on the road to self-realization.
This is done by making clear, detailed, vivid and continuously repeating images that
we wish to make real, combining them with the repetition of affirmations and
conscious breathing.
Play the image over again as vividly as we can, involving as many of our five senses
as possible.
The more senses we involve, the better the quality of the image. The better the
quality of the image, the quicker it becomes realized.
From the moment we wake up it is important to render images of a happy,

confident and relaxed person. It forges our physical body and psychological mind
toward perceptions, thoughts, and behaviours that conform to the newly envisioned
reality.
Skills can be practiced using visualization because imagining executing the skill or
steps in great detail helps the brain create a habit of thought. Then, when we take the
steps in real-life, it doesn’t feel new, it feels like we’ve done this before.
Reports from energy psychology practitioners suggest that combining such imagery
with acupoint stimulation intensifies this effect.
Imagination creates the potential for success by showing the mind
our truest intentions.
Imagination helps us view many possibilities without relying on
one logical answer.
-Section 2 : Information about the practice of conscious Breathing.
*Sources :
https://www.amazon.com/Powerful-Mind-Through-Self-Hypnosis-Self-Mastery-
ebook/dp/B008OH8I9Q/?
https://www.rockhurst.edu/counseling-center/relaxation-zone/alternate-nostril-
breathing
https://www.drakeinstitute.com/heart-rate-variability
https://sadarpsych.com/biofeedback-therapy-training/heart-rate-variability/
1-The practice of unilateral breathing.
When it comes to the impact of the breathe upon the functions of the brain the two
nostrils of our nose do not influence the brain in the same manner.
A practice called unilateral breathing has been developed in order to exploit those
attributes of the nostrils brining increased oxygenation and blood volume in
respective hemispheres.
The brain has two sides. The right side is creative, inspirational, and relaxing. The left
side is mechanical and calculating. The yogis have found that there is body rhythm in
which every hour and twenty-eight minutes the sides of the brain alternate dominance.
The nostrils reflect this. One nostril will also be dominant during this period.
If the right side of the brain – the healing, resting side – is dominant, the left nostril
will also be dominant. If the left side of the brain – the mechanical calculator – is
dominant, the right nostril will be dominant. Our very life-style forces an imbalance
between the two sides of the brain, which creates a great deal of tension in our lives.
By understanding that each nostril connects to the opposite side of the brain and using
this information in a breathing exercise, we can actually balance the two sides of the
brain.
When breathing through the right nostril, we strengthen the left hemisphere of the
brain. On the opposite when breathing through the left nostril, it helps to improve the
function of the right hemisphere of the brain.

Breathing with the dominant nostril increases EEG power in the left inferior frontal
(alpha band) and left parietal lobule (beta band), whereas non-dominant nostril
breathing is related to more diffuse and bilateral effects in posterior areas of the brain.
A simple exercise to bring balance between the hemispheres of the brain is to sit in a
chair or comfortably on the floor with our back straight.
Place left hand on left knee.
Lift right hand up toward nose.
Exhale completely and then use right thumb to close right nostril.
Inhale through left nostril and then close left nostril with your fingers.
Open right nostril and exhale through this side.
Inhale through right nostril and then close this nostril.
Open left nostril and exhale through left side.
This is one cycle.
Continue for up to 5 minutes.
Always complete the practice by finishing with an exhale on the left side.
The experience at the end of the practice is an unbelievable sense of relaxation.
2-The breathe and the heart :
The breathe not only allows us to influence the brain but it also allow us to influence
our heart.
-What is Heart Rate Variability (HRV) Training?
Heart rate variability (or “HRV”) is the variation in time intervals between
consecutive heart beats averaged over time.
It is a form of biofeedback therapy training that involves feeding back beat by beat
heart rate data during slow breathing so that the breathing matches heart rate patterns.
A biofeedback device shows the patient when they have maximized this interaction on
a computer monitor. This affects the activation and calming of our nervous system.
HRV is an important indicator of both physiological resiliency and behavioural
flexibility, reflecting an individual’s capacity to adapt effectively to stress and
environmental demands.
Both a large degree of variability and too little variation can be related to chronic pain,
anxiety and depression as well as numerous other symptoms.
HRV can be trained, the training uses an ear sensor to detect the variations in heart
rate, and presents a display on a computer monitor. By controlling our breathing
pattern and intentionally shifting to a positive emotion, such as appreciation, care, or
compassion, our heart rhythms and breathing become synchronized and create a
healthier emotional state.
This shift in heart rhythms creates a favourable cascade of neuronal, hormonal, and
biochemical events that benefit the entire body. Blood pressure drops. Stress
hormones plummet. The immune system pumps up. Anti-aging hormones increase.
we gain clarity, calmness, and control.
-Why is Heart Rate Variability (HRV) important?
HRV has been shown to interact with the vagus nerve, which directly connects to our
“fight or flight” system.
Our heart rate speeds up during inhalation and slows down during exhalation.

Large heart rate increases during inhalation and large heart rate decreases during
exhalation will generate greater heart rate variability and flexibility of the cardiac
autonomic nervous system, which offers multiple health benefits.
The greater the magnitude of our heart rate fluctuations or changes between beats, the
more sensitive and capable the physiological reflexes are that help to control our
autonomic nervous system. Thus, enabling our autonomic nervous system to control
our body processes more effectively, including, most importantly, regulating our
blood pressure.
HRV is an indicator of vulnerability to stress and disease as well as one's capacity to
adapt and recover from stress. A person with higher HRV is better protected from the
negative consequences of stress. Low heart rate variability increases our vulnerability
to stress and susceptibility to disease, and is a predictor of mortality from all causes.
Research has shown that an increase from low to moderate heart rate variability
decreases mortality by 400%.
-What is HRV good for?
HRV was the primary measure used to determine the health of Russian Cosmonauts,
as this could be measured while they were in space. There is now substantial support
that HRV can help a variety of disorders, as well as be used to enhance sports.
In determining the benefits of a medical intervention, there are 5 levels, with :MOST
EFFICACIOUS” indicating a methods is among the best. HRV has earned the second
highest level of “EFFICACIOUS” for the following:
1. Anxiety
2. Attention Deficit Disorder
3. Headache- Adult
4. Hypertension
5. Temporomandibular Disorders
6. Urinary Incontinence in Males
For the other areas, the research that has been conducted is very promising.
Probably efficacious (Third level):
1. Alcoholism/Substance Abuse
2. Arthritis
3. Chronic Pain
4. Epilepsy
5. Fecal Elimination Disorders
6. Headache- Pediatric Migraines
7. Insomnia
8. Traumatic Brain Injury
9. Vulvar Vestibulitiy
Possibly Efficacious (Second level):
1. Asthma
2. Cancer and HIV, Effect on Immune Function
3. Cerebral Palsy
4. Chronic Obstructive Pulmonary Disease
5. Depressive Disorders
6. Diabetes Mellitus

7. Fibromyalgia
8. Foot Ulcers
9. Hand Dystonia
10. Irritable Bowel Syndrome
11. Mechanical Ventilation
12. Motion Sickness
13. Myocardial Infarction
14. Post Traumatic Stress disorder
15. Raynaud’s Disease
16. Repetitive Strain Injury
17. Stroke
18. Tinnitus
19. Urinary Incontinence in Children
-Benefits of Heart Rate Variability Training
These are some of the benefits HRV can provide:
● Better personal health
● Development of Emotional Control
● Better performance at work
● Improved learning
● Improved stress management
● Decrease in sleep latency
● Increased ability to control emotions
● Decreased anxiety
● Lower Blood Pressure
-Section 3 : Information about the practice of Brain hemispheres balancing.
*Sources :
https://www.youtube.com/watch?v=Ms-apjS_s38
https://www.youtube.com/watch?v=hOlhnYP_TLI
https://www.yogabasics.com/learn/yoga-101-an-introduction/what-is-yoga/
https://en.wikipedia.org/wiki/A%C3%B1jali_Mudr%C4%81
1-What is brain dominance ?
Over the past several decades much research has been conducted relative to “brain
dominance” (also known as split-brain research). The results indicate that each
hemisphere of the brain tends to specialize in and preside over different functions,
process different kinds of information, and deal with different kinds of problems.
-Characteristics of the Left Hemisphere of the brain :
Uses logic/reason.
Thinks in words
Deals in parts/specifics will
Analyses/breaks apart
Thinks sequentially
Is time bound
Is extroverted

Is characterized as male
Identifies with the individual
Is ordered/controlled
-Characteristics of the Right Hemisphere of the brain :
Uses emotions/intuition/creativity
Thinks in pictures
Deals in wholes/relationship
Synthesizes/puts together
Thinks simultaneously/holistically
Is time free
Is introverted
Characterized as female
Identifies with the group
Is spontaneous/free
What this means in a nutshell is that whenever we can enlist both sides of our brains
we increase our capacity for learning quickly and easily, and we harness more power
because we have access to the faculties of both columns in the above list.
Full brain integration expands us from a half-brain state literally to a whole brain state.
Also, empowering beliefs can be installed during the whole brain state with amazing
speed because we not only incorporate both hemispheres of the brain simultaneously
but also enlist the subconscious mind (Over 90% of our mind power) in the process
too!
Everyone is typically more dominant in either the right or left hemisphere of the brain.
How to find our stronger eye ?
1-Form a triangle with our joined hands fingers.
2-Center a light switch in the middle triangle in our vision.
3-Close each eye at the time.
4-The eye which keeps the switch centered is the dominant eye.
How to find our dominant brain ?
1-Check the ear we use to listen through the door.
2-Check the hand we use to write and eat.
3-Check the foot we use to kick a ball.
4-Check our dominant eye.
If most answers are left then our dominant brain side is right.
If most answers are right then our dominant brain side is left.
Down the center of our body runs the mid line of the central nervous system, or CNS.
Research has found that when we move our extremities across this mid line, the
opposite-sided brain will start to help regulate its movement, meaning both brain
hemispheres are now activated and functioning simultaneously.
Crossing our arms and legs can cause our brain to function optimally. It can
dramatically reduce stress and help us to learn and cognate more clearly because it
synchronizes both hemispheres of the brain and both sides of the body simultaneously.
2-What is Yoga ?
Yoga is a Sanskrit word translated as “yoke” or “union.” To yoke means to draw
together, to bind together; or to unite. Its aim is to yoke or create a union of the body,
mind, soul, and universal consciousness. This process of uniting the physical, mental,
emotional, and spiritual aspects of ourselves is what allows yogis to experience deep
states of freedom, peace and self-realization.

A SYNTHESIS OF SPIRITUAL KNOWLEDGE Part 1 and 2

A SYNTHESIS OF SPIRITUAL KNOWLEDGE Part 1 and 2

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