The Mental or Pushing Down Exercise

Dr. Lawrence Wilson recommends the Mental Exercise for those following his path to spiritual development.

The Mental Exercise is designed to heal the body on every level; mentally, emotionally, spiritually, and physically. It differs from other forms of meditation in that it moves energy downwards. The exercise is also called the “pushing exercise” as it forcefully pushes energy downwards to ground and center the body.

How to get started with the Mental Exercise:

1. Set aside a time and remove as many distractions as possible from your environment. Shut off your phone and make sure the area you choose is comfortable.

2. Assume a comfortable position and relax.

3. Close your eyes and imagine looking through the center of the forehead. The eyes should not roll up or down but should look straight ahead. If you are walking, your eyes need to be open, but you can still imagine looking out of the center of the forehead as you walk.

4. Clear the mind of random thoughts. This can be very difficult especially if you are new at meditation. As thoughts enter, (and they will), imagine putting them in a bubble and sending them away. Do not judge or analyze the thoughts but just let them go.

5. Breathe slowly and purposefully so that the body can fill with air and release stress with each exhalation.

6. With each breathe and exhalation, imagine bringing all of your energy downwards. Push the energy down with intention.

7. Focus on the right hand and bring attention and energy to each finger one at a time.

8. Focus on the feet and imagine being grounded to the earth as energy moves from the top of the head through the body and down to the feet. Again, push the energy through the body from head to toe.

9. When thoughts interrupt the process, repeat #7 and 8.

10. Continue bringing energy downwards and releasing all thoughts during the Mental Exercise.