Wave I · 6 exercises
Staying aware at the edge of sleep
Discovery begins with preparation rather than unusual experiences. Orientation introduces Focus 3 as a starting condition of organized attention. Focus 10 is the program’s name for staying mentally awake while the body settles toward sleep. You are invited to notice the difference between physical quiet and losing the thread of awareness.
Notice without chasing
Introduction to Focus 10 supplies a guided route; Advanced Focus 10 adds Monroe’s Resonant Energy Balloon (REBAL), an imagined protective energy balloon. A warmth, a floating feeling or an image might catch your attention. Noticing it is different from following it into a story. Release and Recharge turns that observing stance toward emotions, while Exploration, Sleep considers the transition into sleep itself.
Try your own route
Free Flow 10 leaves more room to choose an intention and use the familiar preparation independently. The useful comparison is not how dramatic the session feels, but what you notice with fewer directions.
Gateway Wave I: Discovery exercises
Orientation
Begin with introductory preparation and Focus 3, noticing how your attention changes as you settle in and return.
Introduction to Focus 10
Follow a guided entry into Focus 10 and compare physical relaxation with the feeling of remaining mentally alert.
Advanced Focus 10
Practice returning to Focus 10 using REBAL imagery, observing any physical feelings or imagined sensations without needing to produce them.
Release and Recharge
Bring emotional reactions into view and reflect on whether your relationship to them changes during the exercise.
Exploration, Sleep
Explore the boundary between awareness and sleep, attending to what you recall before drifting off or after waking.
Free Flow 10
Choose an intention for self-directed time in Focus 10, using the preparation without a continuously prescribed subject.