nibbana pre-season
see also: regulatingdvar
Part 1 - Post-upgrade recovery
Overall priority: RECOVERY -- if in doubt, leave it out
Core targets: stabilising dopamine // neural network consolidation // understanding the phenomenon // ethical framework.
Completion: when I feel stabilised in terms of sleep, eating, mood, energy levels.
Many people have experienced this before me, but within a religious framework. I will try to draw on their insights and create a secular framework of my own, built on fundamental neurological principles and training regimes. I will ignore the drug-induced side and focus solely on the behavioural side. This will be a record of my own practice and I will gradually try to generalise it. The key point with any training plan is to know the purpose of each individual workout and to periodise it into macro-cycles with base training, build phase, peak-and-race phase, and recovery. The buddha described his enlightenment as happening in phases of insight and consolidation. I am starting in the recovery phase.
Systems being trained: dopaminergic signalling (the tiger) and neuronal capacity (the cage). See agency.
Dopamine: upregulation of D2 receptors through regular meditation practice and Z2 exercise. Both follow a similar trajectory of weeks-to-months for full adaptation. Increase tonic dopamine (rapture) and gain more conscious control over phasic dopamine (equanimity).
Neuronal: increase neuronal strength so I can ride the tiger. This means not only steering away from negative feelings but also leaning into positive feelings. To experience nibbana and the subsequent upgrade you need to be able to go into an HTLP 'divine' state without losing control.
Neural network
Sleep. Lots of it. Sleep whenever tired.
= neural network consolidation
Daily writing and reflection.
= consolidation, optimisation, memory clearing
Daily reading of core suttas from the Buddha; translation into modern language.
= network cultivation, external guidance; who better?
Medication (for me, adhd): guanfacine.
= lowering NE and perceived threat
Dopamine stabilisation
No substances; not even caffeine
= no destabilising factors
Daily walking meditation or Z2 exercise
= raise tonic and stabilise phasic dopamine
Daily vocalisation: humming and chanting in the bath
= raise tonic and stabilise phasic; direct stimulation of VTA
Twice-weekly aikidō
= ensure the system remains responsive to external stimuli
Yoga when the mood takes me
= full-body integration; nibbana hit my liimbs as well as my brain
Formal meditation practice
Meditation will be less formalised and more relaxed during this phase. The focus will be on cultivating a relaxed focus and *not* aiming for the jhāna. I think they will be too intense and could result in a hardened mind if done while I am in such a state of neuroplasticity. All routines are 100% flexible and rest takes priority.
Morning routine: writing to clear and consolidate // moderatestimulation meditation // lowstimulation meditation
Evening routine: vocalisation in the bath // lowstimulation meditation // read the writing from the day // sutta while falling asleep
Duration of sits: undefined. Maximum duration 45 minutes, but average likely 15-20 minutes. The aim is recovery and consolidation; this is the off-season. Do not push through prolonged discomfort, either physical or mental.
No 'going deep' or forcing the mind where it does not want to go. Always a focus on gentle awareness and all 6 senses, including eyes-open meditation. Maintain a soft mind which can flow with the situation. Allow things to flow through you like the breeze on your skin.
One or two days of full rest from formal meditation altogether, but retain 'soft mindfulness' at all times.
Enjoy life.
Other:
Spend a lot of time with the family. Do not force it. Prioritise quality time with the children instead of quantity. Respect your own needs for alone-time.
Carry sugary sweets at all times. You are increasing your sensitivity to the world after a lifetime of blocking it out. This means that when executive function breaks down you will likely get more overwhelmed than before. You can prevent this with a quick glucose top-up. You know this from decades of expeirence.
Healthy food where possible, with a focus on spinach, lentils, brown rice and ice cream! Do not be too strict; your body knows what it needs.
Deep, rhythmic music played a part, as did large, hip-and-shoulder opening gyrations. I will be dancing in my bedroom when the mood takes me.