selfregulation

phase 1: tame the tiger

This is an excellent regulation protocol for neurodivergent folks, and a great on-ramp for meditation-proper.

We are training ourselves to ignore phasic bursts while raising tonic dopamine through movement, rhythm, and meditation.

Feel the urge but do not surge; feel the bliss but don't take the piss. Be mindful. Do you want to ride the tiger or do you want the tiger to ride you?

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Phasic waves in tonic pools.

Regulation protocol

dvar0.5-1.0 High stimulation meditations

dvar0.25-0.75 Moderate stimulation meditations

dvar0.0-0.5 Low stimulation meditations

Training protocol

See also

Makin' knives, makin' knives.

Out-of-control dvar is what drives rage murders and suicides. Think of it like an earthquake. Through regulation you can ensure that you have regular micro-tremors instead of large temblors, and train yourself to ride the big waves when they do come. You can harness the energy instead of being overwhelmed by it.

Avoid high-stimulation activities in the morning or evening. Tonic dopamine is low at these times, and strong spikes will overshoot, leading to a later crash or disrupted sleep. Warm the system up gradually and cool it down properly. This is why screens before bed are problematic.

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Have pride when you regulate. This is metacognition and intentional intervention; it's not something many people can do.

Only progress to stage 2 when you are able to handle your highest-dvar states during sitting meditation. This will be within your grasp before long, but use the high-stimulation and moderate stimulation on-ramps suggested above to make the process faster and more enjoyable.