hola #dissociatwt! a full thread on how to meditate (without any spiritual aspect) to settle your brain activity and reach back to the subconscious. this has been helpful for me in communicating with "distant" headmates and also helped me learn to manage anxiety with breathing.

1. get into a comfortable laying or sitting position (the monks choose active positions where you need to hold yourself up to make it harder for spiritual purposes - you don't need this! just get cozy). if laying, the best position is on your back, pillow under legs, with

no limbs touching each other or the body.

if you like weighted blankets, using one helps. if you get chilly or want the comfort, grab a blanket - but don't do this while you're sleepy, don't pass out on the job

the goal is to lay like you would be floating in water,

limbs out, so that they don't have the stimulation of skin to skin contact. even spreading the fingers helps me.

2. begin with whatever breathing is comfortable, but optimally start by taking one "sigh" deep breath and then start comfortably paced slow deep breathing

(this pace can differ; as a small person the usual recommended seconds to hold each step are too long for my tiny lungs to be comfy and i start feeling panicked, so do what feels relaxing for you. it will naturally slow as you continue meditating anyway).

focus on the

sensation of your breath flowing over the tip of your nose. put all of your energy and attention into the feeling of the air passing by, and when your mind inevitably wanders (this is normal), just redirect focus back to breathing. the trick isn't to focus on breathing itself,

because that's such an unconscious act that you don't Need to focus on it and therefore will lose track of it - the goal is to focus on the physical stimulation breathing causes. the feeling of your belly or chest stretching, or the air flowing.

3. after some time you'll

begin to feel like you've sunk down into a soft, mindless and calm place. you might be thinking about nothing at all, or your mind might be wandering in a slow and adventurous way. you know you're ready when your body is what's completely "melted" and you feel at ease.

from here, you can use any technique out there. you've successfully calmed your mind enough to reach the "meditative state" and there's hundreds of options now, but here's two for communication:

a: the simple "call out" - just focusing on internal sound and, ignoring visual,

asking if anyone inside can hear or speak to you. if you get no response this is okay! spend a few minutes thinking about your goals, who you have a feeling you might find, and being accepting of whoever is there, then try again. if you do get a reply, now's your chance!

ask careful questions that won't be insensitive or startling to them, be honest with them and answer questions yourself, and try to really accept and remember the things you learn about them. journaling after meditation is VERY important to benefit most - you see and hear a lot.

method b: visualization - my meditation guide taught me to envision a room, any room i wanted. some people choose a room they know or feel safe in, others choose a business meeting room or create one themselves. focus on sensory details - the color of the trim, the

carpet texture, the grain of the table, the way the chair feels to sit in, the smell of the snacks you've laid out, the type of lighting and how bright, how warm the room is. make it comfortable and welcoming.

once you have the perfect setup, use method a's "callout".

invite people in and offer them safety and comfort and a chance to talk on their terms. the same rules and tips from a apply here, of course.

if you get no response from this practice, it doesn't automatically mean anything so there's no need to assume the worst.

for some people this takes time and practice, and for some it's simply ineffective.

meditation isn't just good for communication though, it can be used to process things you're afraid of or bad memories by thinking them over, challenging them and accepting "the danger is gone,

i survived, i am safe", or whatever affirmation applies. it can be used for anxiety when you have the opportunity to use it, and it can generally increase your sense of ease and peace over time if you practice often.

our focus is on mind and body but spirit is good too!

IMPORTANT: who should *not* meditate!!! (sorry )

-many people with certain inabilities to concentrate without interruption such as ADHD or OCD may become frustrated or feel actively stressed by the process, and in these cases meditation isn't recommended.

-people who struggle with restlessness or the need for physical stimulation may struggle to meditate in the traditotional way - so try "active" meditation like walking or focusing on a stimulus like wiggling your foot instead of breathing. there are guides out there for this!

-people with tendencies to "thinking spirals" may need to be extra careful or avoid meditation if their thoughts often wander into panic or severe depression. guided meditation sessions on youtube or spotify can help, if you can focus and not derail, to keep you from falling.

-some say that neurodivergence in general is an indicator for trouble meditating (likely due to the trait most of us share of general thought instability). this isn't discouragement, just a warning that it could be difficult, and that you can always choose to stop.

finally some notes!

-if you start feeling "empty" in a way that startles you, stop the session and think more about what your goals are and what you should be thinking about while meditating. the goal isn't to be void and blank, it's to be filled with productive thought.

falling into this pit of "now what?" where you feel physically lacking stimulus and also mentally lacking focus can be startling, but it's a hurdle you can overcome with time, if you feel safe to.

*always stop if you begin to feel negatively from it in any way!*

because you're doing this self-guided and without a professional's help, it's always best to stop when it feels harmful. don't force past these feelings, meditation is not a "brute force" experience! if you can't re-focus and fall into meditation calmly it will not help you.

my dms are open for questions or help. i was taught by an expert in body-mind (occupational techniques, meditation and a very unique unnamed massage? lol). i am not a professional myself but between my own research and help from an expert i can help with basic questions.

as i said, i am Not an expert. please do not take this advice as medical, it's only a guide for if you choose to take meditation in your own hands - and research beyond this thread! like i said, there's hundreds of techniques to learn out there.

good luck! :)