Astral travel – instructions and techniques

Astral travel can be learned with the help of instructions. With a little practice, you can open up access to foreign worlds and even influence them. Here you can read everything you need to know about astral travel.

Astral travel – instructions for diving into unconscious worlds

During a guided astral journey, part of your consciousness detaches from your body. Dimensions and spheres from other worlds are explored. Once your consciousness has left your body, it can look down on it from above. In this state, everything feels light and weightless. The subtle part of the consciousness can then fly around and move through walls. This experience can be achieved during sleep or in a trance state. Meditation has therefore proven to be effective for astral travel.

• Time Wake-Back-To-Bed precisely. Set your alarm clock for 4 ½ hours. Get up, move around quietly for five minutes, read your dream journal, and drink 150 ml of water. The interruption keeps the prefrontal cortex active while REM pressure builds up again, which promotes later awareness.

• Keep a dream journal systematically. Place a soft-cover notebook right next to your bed. Write down each scene immediately after waking up, using keywords, and mark recurring symbols with a red circle. Three weeks of continuous entries have been proven to increase dream recall and create connections that light up during the hypnagogic phase.

• Incorporate reality check loops. Every two hours during the day, press your finger against the palm of your hand and silently count to eight. If your finger jumps in your dream, clarity sets in. After 40 checks per day, the brain encodes the test as a habit that automatically appears in REM.

• Create a low-stimulus sleeping environment. Darken the room completely, set the temperature to a constant 64°F, and turn off all screens two hours before bedtime. Only use earplugs if outside noise is dominant, as complete silence makes hypnagogic sounds easier to hear.

• Use the 4-7-8 breathing technique precisely. Lie flat on your back, breathe in for four seconds, hold for seven, and exhale in eight seconds. After six rounds, the vagus tone switches to the parasympathetic nervous system, the heart rate slows, and the cortex remains active.

• Use binaural beats in the theta band. Put on closed headphones and play frequency mixes around 4 Hz, for example “Hemi-Sync Gateway.” Keep the volume low enough that your breathing is louder than the signal. The synchronous vibrations facilitate the subsequent vibration phase.

• Anchor precise affirmations. As you fall asleep, quietly repeat “I am consciously gliding out of my body.” Thirty repetitions are enough to write the sentence into your procedural memory. More words will scatter the intention.

• Stabilize a symmetrical posture. Place your arms slightly spread out next to your torso and support the backs of your knees with a narrow pillow to relieve pressure on the lumbar spine. Avoid drafts, as cold triggers muscle echoes and interferes with the onset of relaxation.

• Progressive muscle relaxation in eight sequences. Tense your toes for five seconds, then release. Continue with your calves, thighs, buttocks, abdomen, chest, hands, and face. After the eighth group, a feeling of heaviness will arise, a reliable marker for sleep paralysis.

• Passively register hypnagogic signals. Humming, tingling, flashes of light, and apparent voices are part of the temporo-parietal network coming online. Just observe, don’t react. Neuroscience classifies this mixed activity between the vestibular and visual cortex as an illusion.

Techniques of separation and navigation

Careful groundwork is followed by the actual projection. Neurological research indicates that such experiences are not documented journeys, but rather altered self-perceptions; virtual reality experiments trigger comparable illusions synthetically.

• Making the rope technique tangible. Imagine a rough hemp rope above your chest, grab it imaginarily, and pull rhythmically without tensing any real muscles. Breathe synchronously; seven pulls are often enough, then the vestibular sensation tips and you feel the anchor point above your forehead.

• Roll-out as a gentle sideways slide. Visualize your upper body tilting about ten degrees to the side. The movement releases the rigid ego position. As soon as the feeling of being in bed springs back, let yourself fall outward mentally.

• Call up the Focus 10 protocol. Remember the marker signal from the audio session and say “Mind awake, body asleep.” Count twenty breaths, sinking your body image deeper with each exhalation until it becomes blurred.

• Control the vibration channel. Direct the buzzing from your solar plexus upwards along your spine. As soon as the buzzing reaches the top of your head, you will feel as if you are being sucked upwards. Allow the movement to happen, do not interrupt it.

• Set an anchor point. Decide on a clear goal in advance – for example, the closed door of your room. As soon as your perception floats separately, focus exclusively on this door. The simple focus prevents a break in the scene.

• Incorporate a 360-degree panoramic view. Slowly turn around in your mind. Notice sounds, light, textures without judging them. This maneuver stabilizes the energetic shell.

• Test your senses. Touch a wall, feel its temperature, hardness, and even smell. According to current models of self-representation, the more senses are involved, the more consistent the scene remains.

• Program your destination. Before falling asleep, formulate a command such as “Visit the symbol archive.” Repeat the command as soon as you notice the separation, then let the scene change automatically.

• Observe safety protocol. Stop immediately if you experience anxiety, rapid heartbeat, or loud noises. Move your fingertips, breathe deeply, and roll your eyes to the left and right. These impulses draw your perception back into your body. According to case reports, risks such as anxiety, disorientation, or the feeling of not being able to find your way back occasionally occur; Therefore, practice in a safe environment.

• Complete integration carefully. Write down each scene immediately, drink clear water, and walk barefoot for five minutes. This grounding helps the sensory system to recalibrate.

• Note on classification. Neuroscientific work from 2024 onwards (including Blanke et al., Nature and Scientific Reports) sees astral travel as an illusion of the body schema caused by activation of the temporo-parietal region or by synchronous audio-visual stimuli in VR. Difference to lucid dreaming: In lucid dreaming, the sense of self remains anchored in the body image, while astral travel subjectively locates a shift of the self. Both states are considered phenomena of consciousness without externally verifiable components.