We can do a mediation for up to 30 minutes where we sit still and simply watch our thoughts and impression without trying ti control them. This has been taught by Israel Regardie renowned western esotericist as well as the Saint Swami Vivekananda of the East. This initiatory practice is unlike others because you do not have to control anything other then body movement. Breath as normal, think as normal! but do not move even a scratch or a twitch. The body should be still the mind alert and watching the thoughts and emotions without trying to control them.
This practice will help the initiate become acquainted with the different aspects of the entity it resides in such as understanding the body, and the mind as the initiate watches the thoughts there becomes a separation. You will then be able to comprehend the part of you that is the body the part of you as the mind and the witness the being it self and be able to put them in separate categories.
The body will want to move the mind will bring up random thoughts whatever happens must be recorded in the magical journal directly after the practice. The initiate will realize Malkuth on the tree of life which is the bottom speroth. Malkuth is the body. The astral plane in yesod. We have to become awake in malkuth and this practice brings awareness to the body.
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