theplan
see also: selfregulation
This is the first training block if you are aiming for enlightenment. This is also the backbone of the self regulation program and can be used for regulation without pushing yourself into the awakening process. Ignore the noon sessions and feel free to reduce the length of evening sits if all you want is regulation.
Pre-season // duration: 3-6 months
1 - up-regulate D2 receptors, for unlearning: Z2 exercise and regular meditation + diet
= neuroplasticity and sensitivity
2 - regulate dopamine variability, for focus: avoid high stimulation morning and evening, limit substances including caffeine and sugar. Zero alcohol or GABAergic drugs (destroy neuroplasticity).
= higher tonic dopamine and smaller waves
3 - clear cmem / kamma, for reprogramming
= more algorithms lined up for removal / optimisation
Noon sessions are optional. You have to live in the real world, after all.
Once you are into the groove, feel free to increase duration but do not push into discomfort. It takes about 6 months for D2 receptors to upregulate due to exercise, meditation and diet. Get plenty of sleep and prioritise recovery; this is a marathon, not a sprint. You are building your fitness for the focused work which comes later.
Day 1
AM: export + walk/sit 20-30
Noon: walk or bike
PM: hum 15 + sit 30-45
Day 2
AM: export + walk/sit 20-30
Noon: turbo
PM: hum 15 + sit 20-30
Day 3
AM: export + walk/sit 20-30
Noon: walk or bike
PM: hum 15 + sit 30-45
Day 4
AM: export + walk/sit 20-30
Noon: turbo
PM: hum 15 + sit 20-30
Day 5
AM: export + walk/sit 20-30
Noon: walk or bike
PM: hum 15 + sit 30-45
Day 6
AM: export, optional sit
Noon: long sit
PM: hum 15 + sit 30-45
Day 7
Recovery
Do as you will.
Only easy efforts.
Nutrition:
Omega 3 1000mg+/day
No caffein, alcohol, drugs
Don't binge sugar
Recommendation for longer evening session:
Hum 15 min in hot bath (increase dopamine, serotonin, cranial blood-flow) -> sit 20 min (stabilise dopamine, 2nd jhāna sensations, equanimity) -> intuitive yoga/stretch 10-15 min (somatic release) -> sit 20-30 min (equanimity)
Recovery first. Chronically elevated dvar, broken sleep, mental fog and irritability indicate you should prioritise sleep. Vocalisations can help if you are too wired.