The evening session is a cooldown from the day and should be done after all of your responsibilities and stimulations are finished.
The first thing is to try to get your neurotransmitters into a calm yet elevated state. You may have high norepinephrine or cortisol from the day; you almost certainly have high dvar.
You could achieve this with any kind of embodied meditation like yoga or tai chi or simple walking and stretching, but I like a hot bath and vocalisations.
The hot bath elevates serotonin and pulls you into your body, while the vocalisations raise tda and lower dvar. Vocalisations do not have words; they are hums and chants and rumblings which feel resonant within your body and skull.
I like to intentionally change the frequency and intensity of the vibrations so that they massage my brain. You can feel this clearly, and through changing the shape of your mouth cavity you can move the vibration around your head, which I honestly believe helps to physically loosen trauma from the mind.
Think about it: we are wetware. We are not computers. The synapses are flesh and fat and can harden and soften on a physical level. The vibrations loosen up the hardened synapse so that it is ready to find a new path. I have no idea if this is true or not but it is a nice way of thinking about it.
Then go and sit and allow yourself to air-dry. Feel the water and any breeze on your skin. Feel your brain, supple and loose after the vocalisations. Feel your body, supple and loose after the yoga.
You do not want to harden your focus while you sit. The loosening of both body and mind are common threads in all these meditative traditions. Body and mind are part of the same nervous system, and you can release one by releasing the other.
You can bring a soft focus to your breath and move it down to your diaphragm. From there you can feel the breath expand through the whole body: up the torso and toward the head; down the thighs and into the feet. Feel the breath as your everything and relax into it, before pulling mind gently to a point, and then releasing once more.
You can either go for relative silence or you can try to lean into your tiger a little bit. Don’t force it. Feel the breath move up from your diaphragm, through your stomach and spine and shoulders, then exhale, and then back up through your neck and temples and all the way to the crown of your head. Feel the energy and electricity and then release and repeat.
Depending on your mood you choose to refine your cage.
Or you choose to strengthen your tiger.
Remember that you need both. The cage is shaped by the data from the day; disproportionately so by the data from the first and last 30 minutes of waking.
But the tiger is what embeds it in there. The tiger is dopamine and if you wanna feel good, let yourself feel good. Let that breath ripple up and out of your being like an electric waterfall. This is dopamine. This is what does the encoding. This is how you flush your river and change your world.
Then do something wholesome to reprogram your sim afterward. You will be extra receptive. Look at your loved ones. Read something ethical which helps you become a happier person. Do not play computer games or read productivity shit.
You have done your work. All you need now is to sleep and consolidate your gains.
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