First of all id like to say that there is no complete and efficient technique for OBEing. Each person adapts better to one technique, or a mixture of the existent techniques. I took the best part of a bunch of techniques and created a technique that works really well FOR ME. You can adapt it to yourself. :) Hope it helps..... Try it.... And PLEASE let me know if it worked.... :)

Step 1 - Relaxation

One of the major points for OBEing and meditating is to relax your body. Studies have proved that during an OBE your body is even more relaxed than in normal sleep. This is a very powerful relaxation if done correctly.

Physical relaxation:

Seating:
I suggest sitting in a comfortable arm chair, with good arm and neck support, and a pillow under your feet. The pillow is necessary because when relaxed to a deep level, supporting muscles in the feet will tend to relax and can cause some discomfort. If an arm chair is not available, use a high backed dining chair. It is possible to use a bed, but falling asleep can be a big problem. If a bed must be used, I suggest laying on the back (never the side) with hands and forearms held vertically above the bed, with elbows resting comfortably on the bed. Adjust and vary this position slightly for comfort. This position will reduce the likelihood of falling asleep.

Dress:
Wear loose, comfortable clothing and bare feet (or loose socks) depending on the local temperature. Tight clothing and shoes will cause discomfort with deep relaxation, and will also restrict the flow of blood and energy.

Posture:
Good posture helps a great deal with deep relaxation. Do not slump in the chair. If good posture is used the body will be well balanced. Then, when a deep level of relaxation is achieved, the body will stay well balanced and will experience no distracting discomfort. If posture is not good when relaxing deeply, muscles will relax and the body will sag, causing discomfort in the spine and joints, which will interfere with the level of relaxation attained. Put a pillow behind the lower back and one behind the neck, if necessary, to make sure the body is not sagging.

Tensing and relaxing muscle groups:

I have kept the relaxation exercises as simple as possible. All that is required is to progressively tense and relax opposing groups of muscles. If you already know a full body relaxation discipline, stick with it or adapt it to this one, making sure all muscle groups are covered.

· Full body stretch: Stretch your arms and legs, really stretch, as if you were very tired, and take several long, slow, deep breaths.

· Feet and calves: Lift up your toes and tense both feet and both calves at the same time - and then relax them. Curl up your toes and repeat.

· Knees and Thighs: Tense both your thighs, knees and calves at the same time - then relax them. Press down with your heels and tense thighs, calves and feet, then relax them.

· Hips, buttocks and groin: Push your buttocks backwards, tense and relax. Push hips forward, tense and relax.

· Stomach and lower back: Push out your stomach and tense up all stomach muscles, tense and relax. Suck in your stomach and tense lower back and buttocks, tense and relax.

· Chest and upper back: Arch shoulders and suck in chest and tense all upper back muscles, tense and relax. Push shoulders back and push out chest and tense all muscles, tense and relax.

· Arms: Tense your shoulders, arms and hands, making fists. Pump your arms, bringing fists to shoulders a few times, tense and relax.

· Neck: Arch neck forward and place chin on chest and tense all muscles, tense and relax. Push head way back and push chin up high, tense throat and jaw muscles, tense and relax.

· Jaw, face and head: Move head back, open mouth wide and screw up face, tensing all muscles in your head, tense and relax. Smile widely while screwing up face, tensing all facial muscles, tense and relax. Frown deeply while screwing up face, tense all facial muscles, tense and relax.

· Full body stretch: Give yourself a full body stretch, trying to arch and tense as much of your body as you can, tense and relax.

· Repeat the above process until you feel you have relaxed your body as much as possible. Each time you do this, pay particular attention to the relaxation part - letting your muscles droop and totally relax after tensing them.

. This will get progressively easier to do the more often you do it. In time, you will be able to relax your entire body simply by waving your awareness, your mental hands, over it.

MBA Massage:
The head and neck areas are the most difficult of all body parts to relax, as inner tension affects them greatly. Use awareness actions to massage them. 'Feel' your 'awareness hands' deeply massaging your neck and head, as if someone were actually massaging them. Use your memory to recreate the required awareness actions. Feel your 'hands' penetrating deep within the muscles and tendons in your head and neck and 'feel' all the tension leaving your body.

· Move your awareness throughout your body, searching for any tense areas. If you find any, massage them away until your body is totally relaxed.

- Now move your awareness to each part of your body, beginning from your left toe, and say mentally, "its relaxed, very relaxed", until you feel it inch or get warm, then move your awareness to your hole feet, saying "my feet is relaxed, very relaxed", and go on till you end your hole body and feel it very relaxed. Repeat this one more time if you feel any part of your body is still tense.

At this moment you may already feel the vibrations.... but keep going....

Step 2 - Quiece and Focus your mind.

There's an easy exercise for doing that.....

- Imagine that when you inhale a green energy comes with the air, and goes through your lungs to every part of your body, healing and energizing it. When you exhale visualize a gray energy coming out with all your daily problems and thoughts. do this several times till you feel its enough.

Focus on breath entering and leaving your body, focus your hole attention on the breathing process. This action is enough to occupy your surface mind. Firmly push intruding thoughts away, as they begin, before they can gather strength and distract you.

- Now just focus on the black you see through your eyelids... You see its not ecstatic it changes.... Now just wait... without thinking... the hypnagogic state. Keep focused on the darkness.

And keep crossing the line of sleep and awake.

Step 3 - Get Out

- When the hypnagogic state begins you will notice, cause you'll start to see images of daily things, friends, movies,, e.t.c Just let they come and watch it... Don't care to whatever happens. You must be in such a passive state that no matter what hits you, you think, "Oh. That's nice," and just continue to lie there and visualize.

- When you feel you already got used to the hypnagogic images do this visualization:

Visualize a newspaper with very small letters far away from you moving around and around. Now get close to it to try to see what is written. When you do this movement you will probably de thrown out of your body.

Is this doesn't work, try to simulate any other moving effect just like the one described above. You can use Roberts Bruce Rope or yo-yo technique it works quite well. Or just imagine yourself flying, or falling in a well, or even in an elevator.

Try this technique adapting it for yourself....It really works..:)

Igor Leite

Before you use any OBE technique its good to know a lot about it, read. :) And don't forget to throw away all your fears..... There's nothing to have fear of. Take a look at my Links Page to learn more techniques... :)