The BASICS Week ONE Practices

Not done When you struggle with silence, nothingness, and stillness, try a few of the practices below to help you transition your brain and wean yourself from common stimuli and external control.

Beginning Silence

Silence can be difficult in the beginning. Eventually, once mastered, you will experience great benefit.

Practice: Think only of your breathing. Allow all other thoughts to fall away. Do not block thoughts or push them away.

Example: If a thought about making dinner comes into your head, acknowledge the thought as existing. Do not indulge yourself in the thought process of thinking about what you will make or what you may need from the store to make it. The thought will fall away if not followed.

It can be helpful to have a pad and pen with you to jot the more persistent thoughts down. Persistent thoughts are usually tied to a belief of consequence. The brain will repeat the thought over and over to offer you protection. For instance, a repeated thought might be that your registration is due. If you don’t pay it on time there will be a fine, an undesirable consequence. If you jot it down and your mind knows it will be addressed, you can normally let the thought go.

Your thoughts may also want to follow a fun, peaceful, or exciting idea. Do not indulge yourself in these thoughts either. As soon as you start following a thought, the brain goes into action, creation, responsibility, etc. If you have a need for joy in your life, these are the kinds of thoughts that will persist. Make a note to address the issue of your need after you have completed your silence practice.

Purpose: Your silence practice is a form of re-connection. It is designed to bring you back to a true state of being. When we are born, we are free to live in the moment. As we begin to think with the conscious mind, we create a storage system for each labeled item and event.

When you begin silence, as soon as you start your practice, your mind will begin to attempt to apply labels or memories to all things. This is habitual conditioning. It is the use of this habitual process that keeps you constantly out of the moment, always looking in the past to see what the label is or seeking the future to see how the label will be applied. By taking time for silence in your practice, you adjust this learned behavior to allow access to the state of being that lives in the moment.

Counting Your Minute

For your timed minute, you can occupy your brain with a habitual practice like counting. Counting is a habitual activity that takes little thought, and yet, with slight effort, it is enough to keep the brain from wandering.

Practice: Count the seconds of your minute as they pass, focusing on the numbers and no other thoughts. Repeat the count from 1-60 for each minute of your practice.

Practice Variation: Count each inhalation and exhalation of a single breath as a unit. Like this: in one, out one. In two, out two. Continue until you get to fifty. Each time you follow a thought outside the focus of counting, start the count over. If in the process you lose count, start the count over. Surprisingly, this exercise can take you months to master. See also Primary Monkey Mind Meditation.

Purpose: The goal of this method is to break the conscious control slowly through the discipline of using less creative thought. Once the habit of following a thought holds less control, the brain can be educated to step aside when you choose to allow for other mental processes that need less conscious control to perform.

Center Stage

Center stage is a counting your minute variation.

Practice: Visualize your stage with curtains drawn.

  • Imagine the curtain opens the first time and you see a number 1.
  • Close the curtain.
  • Open the curtain again and see the number 2.
  • Close the curtain.
  • Each time you open the curtain, you will imagine the next consecutive number until you reach the desired number.

Practice Variation: If you set a timer you can relax even more control and allow whatever number wants to appear with each opening of the curtain. For a fun challenge, record the numbers as you see them and check the numerology support they offer.

Purpose: The goal of this method is to break the conscious control slowly while still allowing creative thought. For some, allowing for creative thought gives the feeling of control without fear while still working towards breaking the habitual behavior of conscious thought.

Primary Monkey Mind Meditation

Primary Monkey Mind Meditation is used as a means for learning to stop the constant chatter that makes it impossible to clear the brain and mind from activity.

Practice: Take 1-5 minutes

  • Sit or lay in a relaxed position.
  • Breath in and out comfortably.
  • Count the breath in as one, out as one.
  • Count the next breath in as two, out as two.
  • Continue this until you get to 10 without letting your mind stray from the counting.

You may have thoughts enter, but do not follow them; simply let the thoughts fade as you continue to concentrate on counting.

If you notice yourself thinking, start your counting over at one. Some days your mind will be so active that you may not get past one. Don’t worry. Keep practicing or choose a different focus option for your exercise.

Once you can comfortably get to 10 several times a day, step up the count to 20, 30, 40 and so on until you get to 100.

Purpose: The purpose of meditation is to quiet the brain and bring to the surface the information that a busy brain does not allow for.

White Light

White Light can help you create space inside of yourself for your practice. Learning to create white light using only your thoughts is easy.


  • Light a candle and stare at the flame.
  • Focus on the flame finding the whitest light you can.
  • Now shift your gaze from the flame into your thoughts. Close your eyes while continuing to see the white light.
  • Look back at the candle and concentrate again on the flame then close your eyes and imagine the same spot of brightness.
  • Repeat until you can see a bright white spot in your mind’s eye without using the candle.

Practice Variation: When you are comfortable with your ability to create white light, visualize this small spot of white light in your heart center. When you feel the connection to the light inside of your chest, begin to visualize the light expanding to fill up your entire physical form. You can reference Expanding White Light for more details.

Purpose: To connect the brain’s purposeful control to the ability to create and move light energy.

Overlapping Principles for Releasing Blocks

This method is for the brain. Underneath all this injustice we perpetrate on ourselves we have softness, a very gentle part of who we are. Look for a place in your life where you freely express this internal existence of yourself.

For some of you this comes out when you:

  • See a puppy.
  • Hold a baby.
  • Look at flowers.
  • Think of the elderly.
  • Remember a first kiss.
  • Watching a child succeed.

Use anything that allows you to let down all the built up beliefs and barriers that you use to control your life.

Once you have identified this item you will use it like a totem. A totem allows you to get back to the energetic experience of any given moment with less effort. This is why people keep mementos, for this very reason of creating a totem that transports them through time back to the energetics of the experience.

Practice: Think of your totem.

  • Close your eyes and visualize your totem.
  • Go to a recent experience or an experience with great impact regarding your totem.
  • The moment you are referencing still exists out of current time. Allow yourself to go there and re-experience the actual moment that was your experience.
  • As you start to feel the moment where you experienced your totem move into as many feelings of that moment as you can.
  • Hold your experience solidly in your body, mind, brain, and spirit.
  • While holding these feelings separate them from the experience, hold the feeling as you without the thought of your totem.

To effectively feel yourself, you may need to practice holding the feelings of your experience without the memories or use of your totem before moving to the next step.

  • While holding your feelings in your body come back into this moment.
  • Go back and forth between your current moment and the experience of holding the feeling internally. You may have to go back and forth multiple times before you can fully bring that openness into this moment.
  • Once strongly rooted in the feeling you want reconnect to the experience you do not enjoy. Apply this feeling to the unenjoyable experience.
  • Keep going over the unenjoyable experience until you can think of it without the attachment or barriers that make it unenjoyable.

What did you really do? You opened up the free flow of your energy that existed in that moment in this one. You are flowing freely. This is one way to start your practice, in this total open free flow of energy. Doing this, opening up this flow inside of yourself, will give you a very strong open foundation to build from.

Over time, you will be able to get to this free flow simply by thinking of the feeling of being open and flowing.

Practice Variation: You can use this method to open yourself up after any experience that shuts you down or closes you off. Returning to this state of being is a plus all the time. Apply this method to make new blocks apparent and help you gage when you have changed without noticing it.

Purpose: This practice allows the brain time to learn to let go of stimulus and still feel safe.


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