Kelee Meditation and Ron Rathbun's meditation approach. Notes - Part 1 - A unique meditation approach touch several key bases.

 Kelee Meditation and Ron Rathbun's meditation approach. Notes - Part 1 - A unique meditation approach touching several key bases

This find was completely random and unexpected. It started one evening when spontaneously traversing the Apple App Store and finding an app called "Kelee Meditation". I read some details and was interested in this little app and the meditation approach, which I had never heard about before-- being the meditation buff that I am. I then discarded the idea for several months, and planned on returning again to the Kelee Meditation once I had cleared my plate of some existing work.

Probably 6 months later, I had some free time to explore this meditation again, and listened to a few podcasts with the founder Ron Rathbun. I was immediately interested when he relayed his background and early traumatic childhood, related to his own father's 'stuff' as a returned vietnam vet. My own background was similar and I could related to how messed up growing up with a vietnam vet as a father could be.

The actual meditation approach seemed more aligned with health, medicine, healing, stress reduction and these secular meditation benefits.. there wasn't much religious or spiritual involved from what I could gather. There was a highly unusual vocab / lexicon however, and this would need to be understood to fully appreciate the meditation practice and approach. Another unusual factor was that the founder was into surfing, and there seemed like a small group of people with interests in surfing that had taken up the meditation. Most of the teachers or students seemed from this background. Again, pretty unique.

Another few months passed, and almost randomly, I found a social media post about a Beginners Kelee Meditation course, being offered online (great for my schedule), and based in NSW, Australia (again great for my situation at the time). I enrolled and waited for the 10 week course to start.. and then started some deep dive research. Ordered a couple of booked from Amazon related to the meditation. A beginners guide, and also Troubleshooting the Mind. Noted some key themes in the meditation approach as well.

Key themes:

- Health

- Stillness of mind

- Healing

- Reduction and elimination of stress, anxiety, depression

- Relaxation of tension

- Understanding (insight) into the causes of suffering

- Understanding of emotional triggers and causes that lie in the inner body/mind/'greater kelee' etc

- Minimal time investment-- 5 minutes to 15 minutes x 2 daily ideally

- Long term benefits aligned with the above, and that matched some forms of mindfulness meditation and relaxation type meditations (e.g. TM)

First experiences:

First experiences were good. Felt like a combo of calm abiding/insight with some awareness of awareness at the end or when settling at the 'surface of the mind' area. Nice combination approach with minimal time effort. Also like the emphasis on stillness of mind, reflecting at the end on the experience, journal, and relaxation of stress physically and mentally at the start.

Weeks later:

I started to enjoy this meditation approach and style even more after practicing it for several weeks, months etc. The simplicity of it became apparent and effective. The small incremental approach to progress also was a benefit, and the minimal time required. Relaxation and release of tension became a bit part of the practice, and really brought my meditation sessions and out of session experience to another level. Generally, I'm an 'effort' kind of person, and this style of meditation was really what I needed around mid-end 2024. The journal writing also came into play and assisted on so many fronts where a teacher/master/guru etc. would have normally come into play, except journal writing was much more accessible, and also became a joy to complete each day (sometimes several times a day), on topics of concern, issues, appreciation and in seeking inner guidance.

Things that I like about Kelee Meditation:

- It offers an easy to follow, simple, streamlined and basic meditation routine that can be followed by virtually anyone

- It's neutral in language and philosophy, avoiding cultural limitations

- Quick and easy to perform - around 5-8 minutes meditation routine x 2 daily, with journaling after or at a convenient time

- Places emphasis on journal writing and reflection via writing a daily journal. This is a game changer for many people since journal writing can really clarify thought processes, reduce stress and anxiety overall, offer a private platform for emotional release and focus, and so much more. I can't really overstate the benefits in journaling, even random thoughts and topics that occur stream-of-mind. In KM, however, the emphasis is on journaling related to the meditation itself, it's quality, obstacles, and any emotional triggers, 'compartments' and other objects that become apparent.

- Stillness. This is another key aspect that is emphasized in Kelee Meditation. There's not many meditation approaches that make direct use of stillness and silence as their main vehicle, however, KM does this, which is refreshing for a change, and also works very well for those who are hooked into 'doing' and 'tasks' and techniques etc. This nondoing approach can also be a game changer for many aspirants.

- Mindfulness throughout the day, in terms of where one's attention (or 'conscious awareness') is wandering to, and what it is doing, then making use of skills in mindfulness to bring it back to the surface of the mind or what's in front of one.

- The philosophy works well with many other nondual approaches and teachings, specifically Advaita Vedanta and pragmatic Advaita (e.g. teachings of Sri Ramana Maharshi, Sri Nisargadatta, etc), but also works with certain schools of Buddhism, such as Zen, and some of the less complex forms of Mahayana Buddhism.

- Relaxation and release of tension is a big part of this meditation. This seems to be an area that is often understated in many meditation styles, where it seems that it's up to the aspirant to 'show up' and 'make an effort'. Relaxation of tension, especially in the head and brain, is crucial to being open to a wider experience and deeper inner knowing.

- The community centred around KM are very down to earth, simple in approach, and not at all like some 'spiritual' communities out there that suffer from various forms of delusion. The people using KM are mostly 'non-spiritual' types, which again makes this approach and community rather appealing for many aspirants that want a break from the usual spiritual community shenanigans.

I really have no issues recommending Kelee Meditation, taking a course in learning it, or ordering course books. It's a great introduction to meditation in general, outside of concentration type practices. It's also a great way to gain some experience in stilling the mind and thought, and abiding in the 'heart' space.

The Power of Daily Journaling: How Random Thoughts Can Benefit You

 The Power of Daily Journaling: How Random Thoughts Can Benefit You

In today’s fast-paced world, our minds are constantly buzzing with thoughts, ideas, worries, and emotions. We're often suffering from overstimulation, and if anything, need more time to process what's going on in the moment, rather than shooting off to get more mental stimulation and content. Sometimes, it feels like there’s no time to sit down and make sense of it all. This is where daily journaling can become a valuable tool for your mental clarity, personal growth, and emotional well-being.

You might think that journaling needs to be structured or insightful all the time, but that’s not the case. Writing down random thoughts or whatever is on your mind at the moment can actually bring unexpected benefits. Here’s how this simple habit can improve your life:

1. Clarifies Thoughts and Feelings

Have you ever felt overwhelmed by your own thoughts? Writing things down allows you to untangle those mental knots. Journaling gives you a space to process what’s going on in your head and helps clarify how you’re really feeling. Often, the act of writing can lead to insights you didn’t even know you had.

2. Reduces Stress

When you put your thoughts on paper, you’re releasing them from your mind, even if it’s just for a short while. This can be incredibly relieving. Journaling becomes a safe space for venting emotions, reducing the mental clutter that leads to stress. It’s a therapeutic outlet that doesn’t require much effort, yet offers significant mental relief.

3. Increases Self-Awareness

One of the most profound benefits of journaling is that it increases self-awareness. When you journal consistently, you start noticing patterns in your thoughts, behaviors, and emotions. This awareness can lead to personal growth as you better understand your reactions, motivations, and triggers over time.

4. Boosts Creativity

Sometimes, the most creative ideas come when we least expect them. Journaling random thoughts can stimulate creativity because there’s no pressure to “make sense.” Freewriting like this allows your mind to wander, sparking new ideas and perspectives that might not have surfaced otherwise.

5. Enhances Problem-Solving

When you write about challenges or concerns, it gives you a chance to see them from a different angle. Often, journaling leads to a “lightbulb” moment where you suddenly realize a solution that wasn’t obvious before. It’s like having a conversation with yourself, but one where the answers gradually emerge on their own.

6. Improves Mental Health

There’s scientific evidence that journaling can reduce anxiety and depression. By regularly expressing and processing difficult emotions, you’re better equipped to manage them. Writing about your worries, frustrations, or fears is a way of confronting those emotions rather than letting them build up.

7. Tracks Progress Over Time

One of the beautiful things about journaling is that it serves as a record of your growth. When you look back at previous entries, you can see how your thoughts, feelings, and circumstances have evolved. This can be incredibly motivating and provide a sense of accomplishment as you realize how far you’ve come.

Final Thoughts

Journaling doesn’t have to be perfect, polished, or profound. In fact, some of the most beneficial journaling comes from letting your thoughts flow freely. By giving yourself permission to write about whatever is on your mind, you open the door to greater mental clarity, emotional release, and personal insight.

So grab a notebook, a pen, and start writing. You can make this a small habit to start.. just a few minutes in the morning or during your morning coffee break. You can then build on that time or set aside another session in the afternoon or evening as it suits. You may be surprised at just how much a daily journaling habit can change your life—one random thought at a time. This sounds odd at first, since spirituality-wise, we're told to abandon thoughts. However, if you look more closely at what's happening with journaling, it is actually a form of mindful attention to what's happening in your head, and getting that content down and out can serve the same ends as any formal sitting meditation practice.

Loch Kelly - Notes on Effortless Mindfulness and Loch Kelly's approach to nondual awareness

 

Effortless Mindfulness and Loch Kelly's approach to nondual awareness

Here are some notes taken down while going through Loch Kelly's "Effortless Mindfulness" material. I did visit some of this material (the audio book "Effortless Mindfulness Now" and "Shift into Freedom") several years back, but at that time likely didn't understand the import of what was being explained.. or didn't take the time to really appreciate where LK was coming from.

 

Now, revisiting Loch Kelly's material, I can say it's 10 out 10 in terms of practical import aimed at delivering a taste of nondual, open, spacious awareness without the trappings of "containment" or "encasement" that most other nondual approaches entail.. further Loch Kelly brings something unique and new to the table in terms of tackling the issue of contained awareness or "I-am"ness that resides in a body or mind or self. This issue is a real sticking point for probably 90% or more of nondual aspirants, as it lends itself to living and experiencing life in a quasi-nondual way, but with a sort of "godlike" individual flavour.. the aspirant thinks they've attained some no-self, nondual awakening, when in fact, it's the egoic entity that's taken on a new form of consciousness or appropriated awareness that still functions in a completely individualistic and conditioned way. This will be explained more below.

 

For access to Loch's teachings, I would recommend going through:

 

1. Shift Into Freedom (audio book, audible)

 

This audiobook was created before the Effortless Mindfulness audio and book. It contains some of the basic ideas and approaches that LK uses later in more detail. It's also a good, practical way to encounter a large number of short meditations (or 'glimpses' as LK uses the term). The whole audio is around 3.5 hours and not too onerous, however, it should be done in small chunks as to fully appreciate each exercise. The only danger here is that it becomes too much of a 'doing' and smorgasbord of short meditations, which can leave some people a bit tired or bored or thinking 'ok, so what's next..'

 

2. Effortless Mindfulness (audio book, audible)

 

This audiobook is very well done, and really going into detail with the main practice of unhooking awareness from thinking and the ego, and getting a taste of spacious, non-localised awareness.. it's probably the closest thing to a nondual sense of awareness that one can hope for with these sorts of DIY approaches. Repeated over, you have a good chance of getting the insight that awareness isn't personal or localised or an object or something that needs to be worked at. LK uses his own ideas of 'foundations of effortless mindfulness' as a theoretical base for the approach.

 

3. The Way of Effortless Mindfulness

 

This is a book, published later than the audio courses/programs, and goes into a good amount of detail on the background of the author and the teaching approach. It could be read and used over an extended period of weeks and months. Each chapter contains glimpse exercises and can really be used for a self-directed meditation program over weeks. It's well worth getting and going through as it works well with the audio programs and other media.

 

4. Podcasts, YouTube

 

Loch Kelly has been gracious enough to post a large amount of material, interviews, explanations etc. all free online via podcast interviews, YouTube etc. He doesn't hold back with his approach or ideas, and you can gain a lot from going through online material in order to form a solid idea of what LK means by his various terms and wording and his general approach to nonduality.

 

 

Things I like about Loch Kelly's approach and teachings:

 

+ Highly practical and usable in everyday life. No long sitting sessions, and uses the approach of short and frequent sessions rather than extended long sessions

 

+ Well explained exercises and practices

 

+ Neutral / secular approach that can be used regardless of background

 

+ Plenty of content available freely online

 

+ Offers further courses for those wanting to go deeper into the teaching

    

General side note- There are a few issues that I personally have with purely secular / non-devotional approaches that are aimed at westerners looking to enter into the waters of nonduality without much recommended prior work or preparation. I also have some reservations about relying on nondual teachings and approaches to sort out one's life situation or level of psychological awareness, compassion, relationships etc. I won't list them here, however, I do recommend Loch Kelly's material completely, and it's a well planned and thought out approach in bringing something practical and unique to the nondual approaches table that's completely suitable for westerners and unaffiliated aspirants. Loch Kelly's approach certainly has a lot more 'good' points than 'bad' points, and is very well suited to those who've done a true try and test of basic mindfulness and/or meditation and are looking to explore nondual approaches as a compliment to their practice and journey. 

 

Loch's official website:

https://lochkelly.org/

Radiant Mind - awakening unconditioned awareness by Peter Fenner - Notes

 

This is a review of both the book "Radiant Mind", and the audio version of the book narrated by Peter Fenner. Both of these items were released around 2009 or so, and were popular at that time with both nondual and Mahayana Buddhist communities, and have since become less popular and/or dormant. 

The Radiant Mind 'course', which was offered around 10 years back by PF seems not to be offered anymore, and the author mainly does guest lectures at various Buddhist related colleges, and does some one-on-one coaching on the side.

Both the course, and the books have quite mixed reviews and experiences.. there's not a lot in between- participants and readers either love it or hate it. It seems a number of participants in the live course back when it was available did take exception to the cost of the course (being in the thousands) vs what they received which was essentially a review of the book/CD course and some clarifications by PF. I've taken notes and reviewed from my experience only and discarded what has been written on various sites, looking at the content and approach from scratch.

For those who are familiar with contemporary awareness teachings, then most of this material won't be new. In fact, there's quite a few exercises that are repeated very closely by other 'awareness' / advaita teachers. The unique part with this course and recording though is the delivery in how PF speaks and walks the reader/listener through the exercises in a very slow but effective way. There's also the added benefit of having received the 'just sitting' practice early on, which does very quietly enable one to accumulate some sort of familiarity with beingness and awareness while just sitting and not engaged in any activity purposefully.

Side note- the audio course (CD or Audible) is actually different to the written text/book, which is deeper in content than the audio course. The audio course is great for repeatedly getting down the practice contemplations and practical side, while the book itself is better for some more psychological context and theory around nondual awareness and some comparisons with Mahayana Buddhist pointers.

The Book:

The book has 

Practices

In terms of practices, 3 main practice areas are given, although the bulk of the practical exercises happens around the last chapter in the course/book:

1. "Just sitting"

This is a rather unique style of meditative sitting practice, not really the same as "shikantaza" in Zen, nor the same as resting in awareness in approaches such as Mahamudra or even Dzogchen, although it is probably most similar to these approaches, and the author's background in this work comes from these traditions. This practice pretty much involves being secluded, undisturbed, awake and seated in a spot for around 20 minutes, and "just doing what you're doing".. ie. sitting and doing nothing, but not making any effort to do something or focus, or even become aware of the process, but rather to just have a very relax, almost non-existent knowing that one is sitting and various phenomena are occurring. It's also similar to the 'do-nothing' approaches of teachers such as Shinzen Young, Angelo Dilulo and others. There's various "Do nothing" meditation sessions available on YT, each with their own take on how this is done. 

2. Relaxation meditation

The idea of relaxation and non-effort runs through most of the exercises and a specific exercises/practice is given in the final chapter of the audio course that takes around 20 minutes, and is a relaxing 'nothing to do' type of release meditation. This is in contrast to the bulk of mediations out there that work through body relaxation or breathing relaxation. So in this respect, PF has kept on track with his overall themes of nondoing and relaxing effort or concentration.

3. Direct contemplations and approaches with awareness

Another group of exercises relates to directly attempting to experience awareness or have some insight into the nature of ever-present unconditioned awareness. There are various pointers that are given, and various entry-points that one can take to directly experience or know awareness as it is. e.g. listening to silence, non-thought or 'not-knowing' mind, awareness as bliss, paradoxical pointers and enquiries similar to koans etc.

Some of the guided contemplations also focus on different aspects of unconditioned awareness, such as the bliss/peace aspect (although noted this is not a sensation or conditioned experience). Other contemplations focus on the all-embracing nature of unconditioned awareness as not excluding the unmanifest or the manfiest experience.

4. Present moment awareness

A final theme that runs throughout the book and course is the idea of present moment awareness, or the now-ness of one's being here and now. There is one particular mediation that works on deconstructing the past and future as concepts that are not present here and now apart from thought. 

There are many practical psychological exercises and explorations in the book. The first few chapters focus on exploring one's pre-conceived ideas about awareness, and also obstacles that may be present (or unexplored) that can lead to issues with resting in unconditioned awareness.

Some things I really like about Peter Fenner's approach:

+ I love how Peter Fenner presents his material in easy to understand, plain English, without cultural or technical terms and ideas. This makes it accessible for a wide audience without a background in Buddhism, Tibetan Buddhism, and eastern philosophy, but who are interested in nonduality.

+ Peter narrates his material, particularly the Radiant Mind course (Sounds True) in a calm, clear and conductive manner matching what he's trying to get across. The whole recording not only acts as an information source, but also an experiential journey and meditation itself into the field of nonduality and unconditioned awareness.

+ The exercises in the book and the audio course are beneficial in uncovering assumptions and beliefs we have about nonduality, awareness, and spirituality in general. This is helpful in uncovering hidden obstables that we all carry with us into the path.

+ The Radiant Mind course is complete in that it can be undertaken in a self-directed manner, either long-term or on a shorter-term time frame. Originally designed to be 9 months, it can be shorted to several months, or even shorter depending on how much the participant/listener wants to get from it. I completed the audio course several times, and received some new insights/material on each listening. Likewise, the suggested "Just Sitting" practice deepens and grows over time to reveal an approach to nonduality that is ever-fresh and changing.. versus some of the more fixed philosophical positions that some teaches offer.

+ PF offers support services, counselling and some other courses (such as a teaching course) for those further interested in pursuing this approach to nonduality-- which is a rather unique approach, given the author's background, context, and way of working with nonduality and phenomenal reality in a balanced and mature way.

Overally, I feel this is a great introduction to nondual awareness with an emptiness flavour and some Mahayana Buddhism mixed in, but in a way that doesn't require much background experience or prior knowledge. The audio course is narrated very well, and easy to listen to and follow along both casually and also as a complete meditation in itself. One should come away from this course (and book) with some balanced ideas about nonduality, emptiness and various approaches to gently coming to know what nonconceptual awareness is (and its nature). Highly recommended.

Notes on Michael Langford's teachings on Awareness. Awareness watching awareness. The Most Direct Means.

 

I had been recommended Michael Langford's awareness teachings last year. I actually went though Michael Langford's awareness teachings, books, and methods probably about 15 years ago now, and credit him (and his book "The Most Direct Means to Eternal Bliss") with actually starting me on the nondual path after years on the progressive path.

So I thought to revisit ML's teachings once again, and really do a deep dive into those teachings, methods, and approaches related to awareness and ML's version of the direct path / awareness teachings. His main claim to fame on the Internet at least is the BLISS book, and the Awareness watching Awareness method. This is quoted by some aspirants of paths such as Zen, Advaita, and certain pockets of followers of Nisargadatta and/or Ramana Maharshi.

I'm just going to list down some Plus/Delta or in other words some pros and cons of Michael Langford's teachings according to MY experience. This is not to say there's anything wrong with ML's teachings or approach- in fact, there's a lot of GOOD points in his approach. However, for me personally, there's a couple of red flags that caused obstacles for me following his approach, and ultimately led to me moving on at some point due to various factors, which I will list below. If you feel led to give ML's approach to awareness teachings a try, by all means, go for it, and most of the resources are online for free (to ML's credit).

Pros

• Emphasis on practice, practical means, direct practical instructions in an easy to follow manner. Not at all interested in philosophy or theoretical distractions.
• Clean, concise, easy to understand language
• Repetitive ideas and instructions that lend themselves to hammering home the point that ML is making, such as the importance of practice over thinking, and the importance of having a burning desire for liberation
• Overall, a tried and tested approach to attaining I AM awareness, or the identification with awareness and disidentification with the false self or ego
• Good starting point for getting into the awareness and nondual teachings. Many pointers and references for classic teachers such as NM and RM etc., that can be used by the aspirant to go away and study or take up
• Author's own experience is used. ML isn't afraid of detailing his own experiences and failures and successes
• Great analysis of the ego, false self, and the strategies and tricks that the ego uses to maintain its own validity and illusory existence

Despite the issues that I personally had with ML's approach, I would still advise one so interested or attracted to this approach to "have a go" at the Awareness watching awareness method, read "The Most Direct Means to Eternal Bliss" and possibly some other books by Michael Langford and related. If anything, just for the experience of how challenging it can be to do nothing except attempt to 'watch awareness' for minutes, hours, days on end. There is a concessional practice given, which involves letting go of effort, and thought. There is also an emotional acceptance practice detailed called The Loving-All Method, which is worth a look and test run.

The Presence Process by Michael Brown - Notes and overall guidelines and tips for the 10 week process

I first discovered "The Presence Process" probably about 15 years ago around the 2011 time, when I was deeply looking into direct nondual teachings, and at that time more interested in the 'instant' direct paths, neo-advaita, and other such contemporary pointers to nondual awareness.

This probably WASN'T the time to discover The Presence Process (TPP), and it was also the first version of the process/book that I purchased, a paper copy from Amazon. 

As a result, I was quite underwhelmed and non-enthused about the work, even though it had a large number of 5 star and rave reviews at that time. I may have discovered it by trawling through Amazon reviews, or perhaps it was just suggested for me due to my previous purchases. In any case, I went through the book, tried the process for a short time, possibly 2 weeks, and then discarded it.. thinking it was a typical 'progressive path', and too touchy-feely for my liking. I also couldn't get into the style of writing which I found verbose and attempting to say what could be summed up in 1/4 of the book. I probably rated it 3 stars at most.

Fast forward 15 years or so.. and I saw random references to the process on various discussions on Reddit, nondual forums and the like. One random poster, who I recalled, as an answer to the question about which teachings they found the most helpful, replied that all they actually needed (presumably to awaken) was 1. The Presence Process 2. Michael Langford's Bliss book 3. Peter Fenner's Radiant Mind book.

Since this suggestion had come about a few times over the course of the last year or so, I decided to really give The Presence Process a serious look again.

To my delight, there was a new version, a revised edition. I watched a few videos on YT with Michael Brown speaking and giving small seminars. I immediately liked the guy. He was unassuming, had no following, didn't want to be a teacher, and seemed to experience what he was talking about and delivering.

I purchased a kindle copy of 'The Presence Process', and went through slowly over a week or so. There was much in there that I REALLY LIKED, in terms of approaching awakening as an EMBODIED experience, dealing with trauma and emotions, and also acknowledging the higher role of present moment awareness, presence, and what would normally be called "Self" in advaita. Michael Brown attempts to use very neutral and ordinary terms for these things in the book, however, and the book is written from a purely secural, non-religious standpoint, so as to appeal to a wide variety of people-- although this sort of course or approach would only interest a small amount of people due to the level of commitment and desire to deep dive into one's emotional triggers, traumas, 'inner child' aspect and other areas that spiritual teachings generally shy away from or leave to 'psychology' and therapy.

Things I loved about the process on first glace:

• The idea of embodied awakening, using the body and working with the body and "felt-perception" as a means to transcend obstancles to awakening
• The idea that the primary task or work involved is that of integrating charged emotions and emotionally trapped resonances from earlier times. Getting to know the body, felt perception, emotionally related sensations, and becoming ever more present, is a totally do-able approach and bypasses the need for complex conceptual models, beliefs to theories
• Acknowledgement of presence, awareness, and all the good parts generally included in awareness teachings
• The use and exploration of breathwork- in the form of connected breathing as a primary practice to be used each day (twice a day) for 15 minutes or more
• A 'conscious response' phrase to be used throughout each week
• A very structured and well thought out program (process) that would last over 10 weeks with specific aims and a focus for each week
• The emphasis on the process being self-guided, and without the need for facilitators, courses, 'certifications', and group involvement
• The promise and visible means for real change in one's behaviour, beliefs and emotional responses as a result of sticking out the 10 weeks, along with a better understanding of presence, and present moment awareness. An actually WAY to practice being 'Now' or present, rather than endlessly listening to satsang type teachings talk for hours, days, years about the possibility but never actually delivering on the means and effective ways to achieve it.

All of these things further motivated me to commit to the course, and I then purchased a paper copy of the book, which I decided to commit to for 10 weeks (and only that process, laying aside any other practices that I was doing). This was around May 2024.

I'll detail the 10 weeks in another post, as yeah week has some very specific aims and focal points for working and understanding. I'll also detail some of the aims and focal points along the way, pitfalls and things to watch for, and some of my own experiences.

General Tips

• Besides the 2x daily Consciously Connected Breathing (meditation) practice that needs to be done over the course, I found it to be highly beneficial to set aside brief times to sit (in meditation or inner focus) and go over the Conscious Response for the week. Contemplate how the response fits in with experiences that have happened today (especially triggering events or underlying emotions that are just below the surface but waiting to be acknowledged).

• As above, spend time often during the day just feeling and being with what emotions are present at the time. Especially the 3 core 'negative' emotions of fear, anger and grief. See how often these arise and lie just below the surface of our every day thinking and operating and how they are exerting pressure on our experience without being obvious.

• At times it can feel that the text or instructions for "felt-perception" or feeling of sensations related to emotions and the emotional body aren't very precise. I'm comparing to approaches such as somatic therapy, or body based mindfulness practices, vipassana etc. , which are extremely precise and clear. At first I was put out by this and questioned the approach that the text takes in advising just to "be" with emotions, or use "felt-perception". But after going through the course itself, over 10 weeks, I can see now that the skilling up with feeling into emotions and sensations DOES happen, but on a much slower timeframe than it does with hardcore mindfulness practices. The Presence Process really does play out over a 10 week period, and works perfectly, but it works on a different timescale than other approaches, such as body-based mindfulness or other emotional energy integration techniques. After 10 weeks, the participant really does understand and know how to be with emotions, feelings and their counterpart bodily sensations. It just takes a longer timeframe (10 weeks) and a consistent practice and repitition of the "integration procedure" over that time. There's also the added help with TPP with likening the emotional body with that of the inner child, and treating emotions and the emotional body as such- with patience, love and attention.

• Try to perform the daily meditation (CCB) as soon as possible in the morning and as a priority. If it can't be done earlier on, schedule time mid-morning at least to do it.

• If doing the CCB meditation in the evening is too energising, do this in the afternoon. For many people, myself included, the connected breathing practice or any breathwork practice can be too activating (esp of the SNS) which will leave you in a hightened state or awareness or readiness. Not something you want before bed. Try box breathing or something more relaxing before bed.

• Do remeber to return to connected breathing at random times throughout the day, even for a minute or so. Michael mentions this reminder, along with remebering the Conscious Response phrase at that time as well, as a sort of dual reminder.

• Make use of the Connected Breathing practice when you notice yourself lost in thought or during a distraction loop or addictive behavioural loop for example. The CCB has the power to snap one's mind/thought/behaviour out of such loops and back into the satisfying nature of present moment awareness and the breath itself.

• Note that some people have energetic issues with the CCB consciously connected breathing practice. This is usually because they're trying to follow a breathwork approach (such as Connected Breathing) as per textbook rules and the instructions given by authorities WITHOUT paying attention to what their body and mind are telling them. IF you have issues with the breathwork practice, you will need to adapt it to your personally settings. For instance, I've had to use a lot LESS effort with the breathing practice than the instructions indiciate. The instructions indicate a decent amount of effort (and noise) on the in-breath, while for me personally, a minimal amount of effort work better so as to not trigger flight/fight response or over-stimulate the sympathetic nervous system. You need to carefully adapt the breathing practice to your particular situation.

If I had to sum up the pros and cons of the course as a whole, then I would say the pros vastly outweigh the negatives and relate to learning how to understand emotions, bodily sensations and our own projections that have been up until this point playing out unconsciously in our life and wreaking havoc. Some of the cons relate more to personal issues that can sabotage the process, and some of the more vague instructions related to connected breathing and how to enter into present moment awareness. Although must is spoken about in the text re: presence and present moment awareness, this isn't an area that is directly tackled by the course, but more of a by product of the process. To seriously experience and understand awareness itself, and present moment awareness, another side module may be required, preferable AFTER the 10 weeks of the course has been completed and during the pause time (weeks, months etc) before another iteration.

It's a great little 10 week course to complete annually in order to clear out accumulated emotional resonances and refresh one's understanding of how to integrate charged historically related emotions, trauma, and triggers. It really works well with other spiritual disciplines too (provided these aren't practiced during the 10 weeks of The Presence Process).

After completing the 10 week course, I would thoroughly recommend committing and taking up the course and related work for anyone interested in learning to integrate emotional charges, triggers, shadow aspects and undoing false perceptions based on projection. It's also a great way to introduce a solid daily meditation practice into one's routine and make this a habit.

 

Quick thumbs-up review for Dan Brule's book (and audio) "Just Breathe".

 I thought that Dan Brule's "Just Breathe" book and audiobook about breathwork was a great little introduction to breathwork and did a good job of covering a large variety of transformative breathwork approaches. 4/5 rating.