5 Steps To Superconsciousness

This is a guided meditation I’ve developed from over 10 years of personal practice. It’s designed to gently take you out of mental noise and back into clear, grounded awareness.

Over 30 minutes, you’ll be guided through deep relaxation, steady concentration, and a shift into seeing experience from the “I” perspective — the place where awareness itself becomes clear. You’ll learn how to recognize the subtle interruptions that pull you out of presence, and how to return to focus without force or frustration.

This session doesn’t just help you relax — it trains your awareness.

You’ll explore powerful inner questions such as:

How do I regain focus when my mind drifts?

How do I stay present without tension?

Who is actually experiencing this moment?

These aren’t answered with concepts alone — they’re answered through direct experience in the meditation itself.

Transcript

Welcome to our guided meditation called 5 Steps to Superconsciousness.

Step 1 Intention Assume a comfortable position.

Relax your whole body and focus on the breathing.

Inhale and exhale.

Follow carefully the cycle of breath.

Notice that if you really focus on the breath,

There are no thoughts in your head.

This is concentration.

Now take 10 breaths following every inhalation and exhalation.

If a thought comes into your head,

Just notice it and put your focus back on the breathing.

Concentration and awareness are two different things.

Concentration is a tool which takes a lot of effort to maintain,

But you cannot concentrate your whole day,

Hardly even 10 breaths.

Therefore we need to find a better way to quiet the mind,

Because if the mind is quiet insight or wisdom can come through more easily.

That helps us to stay more aware throughout the day and awareness is exactly what you need.

Awareness doesn't take that much effort,

But is harder to maintain in the beginning,

Because the mind is used to constantly look for problems to solve or just daydream.

Step 2 Eye To understand better what awareness is,

We'll do an exercise.

First,

Focus on the big toe of your right foot.

Understand that the toe is not you,

It's an object,

And there is a distance between you and the toe.

Feel or perceive the distance.

Now focus on your navel.

Acknowledge that the object became closer to you.

Distance shortened.

Feel or perceive the distance again.

Next we bring the object even closer.

Place it on the tip of your nose.

Acknowledge that the distance between you and the object got really short now,

But there is still distance.

Neither the toe,

Navel or the nose is really you,

They are just objects.

Stay there,

Relaxed in body,

But sharp in mind.

Without thinking or analysing,

Bring your attention closest to you or what you perceive as you,

Intuitively.

Just let it stay there,

Don't analyse too much.

If you're wobbling between points,

Just stay on one.

The exact point doesn't matter,

Because you won't find the real you in physical body anyway.

This is just a way to gather your focus.

See it as getting behind the lens of your life.

Look through your eyes like you are in the back of your head and the eyes are a tool through what you view everything physical.

The world is always in front of you,

But your thoughts seem to be above you.

Neither of them is you,

You are the one observing.

From this point you can really become aware of things.

Same way you can observe your breath,

You can observe your thoughts and feelings,

They just have different substance and distance.

Stay there and keep breathing,

While being relaxed,

This is already a good state to be in.

The mind can be struggling,

Because it's used to think and analyse,

But focusing on the breathing helps you to stay there.

You might have noticed that realisations usually pop in our head when we are not forcing.

To make that happen more often,

We need to keep the head empty from thoughts,

Or at least as much as we can.

You can't be aware and think at the same time,

You have to choose,

And in this case the return is much higher by staying aware.

At this point you probably don't even imagine how much it can change everything you do.

You can practice this state anywhere or anytime.

If you are in the middle of something or moving around,

You might not be able to focus on the breathing or your nose,

But you can always empty your mind and observe everything from the back of your head.

Key factor is to keep in mind that it's you who is looking,

Don't just look without the feeling that you are the one looking.

There is always a subject,

An object and the distance between them.

Being aware of the distance means being aware of yourself too.

Step 3.

Tools.

Now we'll add some tools,

Which helps us to stay where we are now.

I recommend first to practice these while sitting or lying down,

While eyes are closed.

When you feel that you understand everything what has been said,

Feel free to practice it anywhere,

Anytime.

Now extend your inhalation to minimum 4 seconds,

Count the seconds in your mind intuitively.

Now make the exhalation the same length.

Keep doing it.

Just know that it significantly calms down your nervous system and counting seconds keeps you away from thinking.

By calming down the nervous system we can relax deeper,

Which helps us to let go of tension and control.

Therefore we won't use that many resources,

Which helps us to stay aware for longer and more equanimously.

Breathe in 1,

2,

3,

4,

Breathe out 1,

2,

3,

4,

While staying in the back of your head behind your eyes.

You are aware of everything what's going on in and out of your body and mind.

You are the ultimate observer.

If thoughts arise,

Shift your attention back to the breathing and on the sense that I am observing.

Next we'll add a gentle contraction of the perineum.

Intuitively about 30%.

Keep it active,

No other part of the body should be tense.

This will add more sharpness in your focus,

Because it moves energy from lower parts of the body upwards.

It's a yogic body lock which can be perceived as an energetical pump.

Now,

While you were doing it,

Did you forget everything else?

Probably yes.

But it's not a problem,

Because it happens to everybody and all the time.

It takes a lot of practice not to lose our original awareness and it's not an overnight success,

But know that in time it will get easier until it becomes natural.

From that point on you cannot switch it off,

This means you are exiting the autopilot area of your life and becoming actually conscious being.

It feels like waking up one more time from how you lived previously.

Next we'll add a gentle contraction in the throat,

So our breath starts rustling.

That makes it easier to follow our breath.

Also it makes a sound which is easier to focus on.

Keep breathing minimum 4 seconds in,

4 seconds out,

Keeping the perineum slightly contracted,

Hearing your own rustling breath while still staying in the back of your head,

In the center of all this.

You can see it like driving in a car.

You are switching between brake and gas,

Looking out the windscreen,

Checking the mirrors while steering the wheel,

But you're none of those things yourself,

You're in the middle of it.

It takes some practice to lose the tension of operating everything.

First you are stiff and careful,

And later you are just maintaining what you're doing and observing if everything works fine.

Similar to driving,

Sooner or later,

While trying to maintain awareness,

Your mind still wanders off.

We don't want that to happen with us,

We want to stay present.

We want to learn to do everything from presence and awareness.

You see,

If you drive a car,

You want to get from A to B,

But this is your life,

And at the end of it is death,

Therefore we don't want to get to point B quickly,

We want to stay here for as long as we can,

But if we wander off then that makes the time go by faster and most of it we won't even remember,

So we miss out on our own life,

The only one we've got right now.

Therefore doing things automatically is essentially losing out on our life.

We want to be present and aware because that is living fully,

That is taking the most from this life.

Of course we still have to think about stuff,

We still have to use the tool of thinking,

But we want to minimize wandering off and doing things automatically.

Fourth step,

Silence in our heads.

We can't stop ourselves from wandering off,

But we can bring ourselves back when it happened.

This part is the hardest of them all,

But it's the most important,

For that we'll make an experiment.

Without making any real sound,

Scream in your mind,

And make it really loud.

It can be simple aaaah,

Repeat it a few times,

And play with the volume and the tone.

Try to feel if there's any tension in you,

And if yes,

Then where,

Correct,

The tension is in your throat,

Even though you don't actually scream.

Keep your focus on the throat area.

Without making any real sound,

Shout in your mind with about 50% capacity.

Understand that the pressure in your throat is much smaller,

But it's still there.

That tension is in your vocal cords.

Next,

Try to whisper in your mind,

And feel how that pressure is changed.

Try to locate the point that is tense as accurately as you can.

Completely relax your vocal cords.

If you didn't find them,

Then relax the whole throat area.

Stay there with your focus.

Relaxing the vocal cords is the fastest way to stop thinking and becoming aware.

Unfortunately,

It's a tricky one.

Mostly we start thinking again without noticing.

You see,

Thinking is nothing else than us talking to ourselves.

But when we talk to ourselves,

We are not fully present to everything else what happens around us.

You can see it clearly when you are speaking with someone,

But they are thinking something at the same time,

Instead of listening to you with all their capacity.

When we are thinking,

We are not fully conscious.

We can think somewhat consciously,

But that's already slightly different thing.

If we want to become as present and conscious as possible,

Then this technique is the utmost important.

If it's not quiet in our head,

We are not fully present.

We are not totally conscious nor aware and that means we don't have access to our full potential to understand things nor solve problems.

The potential is always there,

But we are busy with something else and won't notice the best answers,

Connections or solutions.

We don't see the big picture,

Because we are focusing on small things.

Fully clearing our head is the best thing we can do for ourselves,

But for most people it seems like a phenomena completely outside of their own capabilities.

Ok,

With that we went through all the main tools we need in order to get ourselves in a completely different state of mind,

A heightened consciousness.

Our job is to find a way to stay here,

Or bring ourselves back until it gets natural.

Of course at first it feels strange,

It feels unsustainable and it takes a lot of effort,

But it does get easier.

Throughout this whole meditation you probably wandered off many times,

And the more you listen to this recording the easier it becomes to get sidetracked.

That's because the mind gets familiar with what I say and the autopilot wants to take over,

Saying I know already.

Practice staying focused,

Practice staying here with me.

If you want to completely change the way you live,

Then this is the best way to do it.

Unattached from your old self,

Get familiar with silence and emptiness in your head,

And get closer to your deeper wisdom and intuition.

5th Step,

Bringing Back As I said,

We can't stop ourselves wandering off,

But what we can do is to train ourselves to notice when we lost the track and bring ourselves back to the present moment.

For that,

We use a buddhist technique called mental noting.

First I want to ask you,

Do you know approximately how many times you wandered off during this meditation?

Or do you have any idea how many times you wandered off during one day?

That is probably unfathomable.

The thing is that if we don't somehow note it,

Then we will not pay attention when it happens and therefore we are not going to prevent it either.

Now every time we find ourselves wandering off to the past or to the future,

Say in your mind,

I'm thinking and bring your focus back to the present moment.

It's very important that you really say it in your head,

Because that means you will register it.

If it's a sound that cut your focus,

Say I'm hearing.

If it's a feeling,

Or even a strong emotion,

Say I'm feeling.

If it's a smell,

Say I'm smelling.

And if it's something you saw,

Say I'm seeing.

With this little habit,

You will start to notice how much and how often you wander off.

Also you will see where is the tendency to go to.

Once that happens,

You can analyze the part of your life deeper.

Let's say it's future where you constantly go to.

Well,

What's really there?

Is it fear or curiosity?

Is there something you can do about it?

If it's just a pleasant place where to escape from boredom,

You can cut it off.

If it's something that doesn't serve you,

You can always bring yourself back.

But for that,

You have to start noticing it.

Don't expect that wandering off stops,

Probably just the objects change.

So no need to feel frustration about it,

Just bring the attention back as soon as you notice it and register.

As long as we have a working brain and physical senses,

They bring us back to the physical world.

Our mind gets instantly attached to whatever object we focus on.

But we don't need to run along with it.

We can understand what happened with our awareness and take back the lead.

We can take full responsibility over what we are doing and how we are living.

And that is living consciously.

Keep in mind that the progress is non-linear.

That means we can always have days where we can't focus or when we are all over the place.

That happens because we are very complex and dynamic beings.

We are not robots.

You can't change that and you don't even want to.

The best thing we can do is to notice and acknowledge.

And it will get better in time.

And that's it.

It's a practice.

It's training your mind.

And the benefits are endless.

So if you wander off,

First,

See the distance between you and the object.

Second,

Remember yourself and look things from the back of your head.

Third,

Acknowledge where you are and what you are doing physically.

Fourth,

Note what you were doing mentally.

Thinking,

Feeling,

Seeing,

Smelling or hearing.

And finally,

Relax the vocal cords and restore awareness.

Look out from the lens of your life.

Observe the outside and the inside.

Then bring yourself back to where you were.

Stay relaxed and aware.

Let breath be your only companion.

Apply pressure in the perineum and throat if you feel it helps.

That is the full circle.

There is no hack,

Just practice.

The best you can do is to do your best.

But in order to do your best,

You need your full attention and presence.

And that is superconsciousness.

No magic,

Just a heightened presence and awareness compared to everybody around you.

Everything done out of knowing who is the doer instead of running on autopilot.

Intimate relationship with yourself.

Knowing your strengths and weaknesses.

Always observing.

Thank you for listening.

I hope you don't take it as a one-time exercise.

I recommend to write down all the key points and really think them through.

Sooner or later you need your own system for practicing this.

You cannot solely rely on this recording.

It will become less interesting because you've heard it already and then you'll start falling for automation.

So make your own system.

Perhaps even your own order to do things.

Connect with yourself daily.

Hold on to it because it's precious.

The direction and quality of your life literally depends on it.