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If you are ever worried that you might be going too deep, simply feel yourself moving upward, slowly moving your head, mouth, fingers, and toes, progressively restoring movement to your body until you can pull yourself out of trance completely. If movement is extremely difficult, or if you feel totally paralyzed, you have most probably projected but missed the exit out of your body; you may even have experienced vibrations earlier. In this case, concentrate on moving a single big toe. Ibis will pull back your projected double and end paralysis. If all efforts to pull out of deep trance fail, do not panic. Simply allow yourself to fall asleep and you will wake up shortly after, well rested and none the worse for wear. Trance Requirements Entering the trance state requires three things: deep physical relaxation, a clear surface mind, and a mental technique. Deep Physical Relaxation: Do the full deep physical relaxation exercise (see chapter 15) until you are as physically relaxed as possible. Some preliminary physical exercise to get the kinks out of tense muscles, followed by a hot bath or shower, is advised for all beginners. Clear Surface Mind: Allow your thoughts to wind down and settle while doing the relaxation exercises, then clear your mind by focusing on breath awareness. You may find this easier to achieve if you deal with any pressing thoughts your mind may throw up at this time. Simply consider and deal with these for a few moments each and then let them go. This will greatly ease their clamoring thought pressure. Mental Technique: A mental falling technique speeds up the time it takes to enter the trance state, rather than waiting for the body to fall asleep of its own accord. Focusing on this also helps to occupy and hold your surface mind clear and awake. In all the mental falling exercises given below, use your imagination to construct the falling scenario and feel as if you were there in reality. Produce the strongest internal whole-body awareness sensation possible. Call on a memory of yourself doing something similar, or borrow a scene remembered from a movie. Use this memory to re-create the feeling of yourself performing that same action with your imagination. Feel the falling action; don't just think about it or try to see it in your mind's eye. Once you attain a level of the trance state, heralded by a wave of bodily heaviness and warmth, relax and breathe slowly and naturally. Keep your mind clear — thus holding on and settling in to the trance state X by focusing a small part of your mind on breath awareness. If you need to deepen your level of trance, continue with the mental falling exercise until you attain it. I have given several variations here. Please try them all and find the most effective one for you, or the one you most like. When you find one that suits you, stick with it. This helps to program your subconscious mind to react to the technique, helping you shift into the trance state easier and faster each time. You do not need to overdo the imagined details of scenarios used with mental falling exercises. The rock wall in the elevator shaft below, for example, only needs to be an indistinct blur moving upward. It is the downward movement or falling sensation constructed by your imagination and felt in your body awareness that causes your brain waves to slow, thereby forcing it to enter the trance state. It is not the imagined scenario in itself that does the trick. Deep physical relaxation and a mental falling technique basically trick your subconscious mind into beginning the sleep process earlier, while you are still wide awake. Elevator Imagine that you are in an elevator with one side of it — the side you are facing — open to bare rock. Feel the elevator start moving down with you in it. Imagine you can see the rocky sides of the elevator shaft passing upward as you move ever downward, falling deeper and deeper into trance as you go. Imagine that this rock shaft has an irregular texture and features you can easily see, moving upward past you as the elevator carries you down, down, down. 93