Chapter 10: Tips And Tricks Of The Spiritual Trade

“Rule number 1 of spiritual development: You do not have to meditate in order to develop yourself and create a better life based on introspection.“

Section 1: Meditation and Mindfulness

“Rule number 2 of spiritual development: Read rule number 1 one more time.”

Now that this is made clear, I can go on to saying that you will benefit from meditation no matter what you do in life. Meditation is an ancient practice that people have benefitted from, longer than the concept of meditation has been around.

The practice of sitting down, disconnecting from the world around you, in order to calm your mind, is beneficial to you regardless of what you call it. If you do this on a regular basis, then you can come to understand just how much noise there is in your mind.

You can also come to understand how much resistance there is within yourself, and you will have to fight the notions that tell you that, “I do not need to meditate. I have read rule number 1.”

If this is a recurring event in your mind, that you do not need to meditate because I have written so, then it’s worth having a closer look at those thoughts, without beating yourself up about it.

My Meditation Practice

In the early days of finding my path, I meditated daily. As my journey deepened, I discovered something profound about traditional meditation. It’s often wrapped in layers of complex rituals and daunting postures.

But here’s the truth that dawned on me—a truth that simplifies everything: “The easiest code to crack when it comes to meditation is to sit down and shut up. That’s all you need to do.” This simple revelation stripped meditation down to its core—just observing the mind in silence.

The essence of meditation is not found in these elaborate rituals; it’s in the simplicity of being. Sometimes, sitting upright isn’t comfortable, so why not lay down? And if sleep takes over, so be it—no harm done. This approach has taught me to embrace ease over effort, and it has resonated with many who find traditional postures too restrictive.

Meditation isn’t just a secluded practice reserved for the few; it’s a part of our everyday moments. Think about this: we naturally enter a meditative state twice a day—as we drift into sleep and as we awake. These transitions are opportunities to connect with a deeper consciousness, where exciting insights can emerge.

Redefining Mindfulness: An Everyday Approach

Mindfulness too has been commercialized, often portrayed as something that requires special gear or exclusive memberships.

I bring it back to basics. It’s about integrating awareness into everyday activities, turning routine actions into opportunities for presence and reflection.

When folding clothes or washing dishes, these simple tasks allow us to observe our thoughts and feelings without the interference of intense concentration.

It’s also practical to engage the ego in these mindful activities to keep it occupied. By giving the ego something to do—like the physical task of washing dishes—it’s gently occupied, allowing the deeper, observing part of oneself to come to the forefront.

This transforms mundane activities into profound exercises in mental and emotional clarity.

Practical Applications and Autonomy

By embedding mindfulness and meditation into daily routines, these practices become accessible and sustainable.

For example, walking to the bus stop a few minutes earlier can be an opportunity for mindful walking. It’s about slowing down, observing more, and embracing mindfulness in whatever you do. And while it’s perfectly fine to seek guidance from a meditational master or follow a tradition, remember, you don’t have to. Spirituality and mindfulness should be as free from dogmas as possible.

By simplifying meditation and mindfulness to their essence, we open the door for everyone to explore these practices in a way that suits their individual lives and rhythms.

It’s not about reaching enlightenment through rigid practices but about enhancing life here and now. This is my invitation to you—integrate these simple, profound practices, discover their benefits firsthand, and choose your path forward, informed by personal experience rather than prescribed norms.

Section 2: Body Scan Techniques for Beginners

Body scan techniques offer an accessible entry point to both mindfulness and meditation, providing a straightforward method to connect mentally and physically with one’s body.

At its essence, the body scan is simple, designed to foster a mental and physical awareness through a series of focused observations.

The Process

To begin, find a comfortable place to sit—preferably on a kitchen chair where you can maintain a posture of alertness.

Sit down and start by taking several deep breaths. This helps to center your attention and prepare you for the practice.

With your eyes closed and sitting attentively, start at the top of your head. Imagine you are drawing a mental outline of your body.

Begin to trace this outline slowly: move from the top of your skull, over your ears, across your face, and down your neck.

Allow your awareness to glide over your shoulders, feeling them relax as you proceed down your arms.

At the same time, be conscious of the front of your chest and the upper back. Continue this tracing, this mental sketching of your body’s outline, moving downward through your torso and limbs.

You can make this scan as detailed or as simple as you like. For beginners, a gentle, rough sketch suffices—there’s no need to focus intensively on each joint and finger unless you wish to deepen the practice into a more mindful mastery.

Finishing the Scan

By the time you complete your body scan, likely, you will find yourself in a calmer, more introspective state of mind.

At this point, you may choose to simply sit and bask in this tranquility. There is no requirement to transition into a deeper meditative state; the body scan itself is a form of meditation. Even a brief body scan, lasting just a few minutes, can significantly enhance mindfulness and provide a meditative experience.

This practice is an excellent introduction to continued, seated mindfulness. It invites you to become more aware of your physical self in a gentle, unforced manner, setting the stage for deeper meditative practices should you choose to pursue them.

Section 3: Stretching for Spiritual and Physical Preparedness

Stretching, in the context of spiritual and physical preparedness, is not merely about limbering up the muscles; it’s about initiating contact with your body and preparing yourself holistically.

This form of stretching, which I personally refined for my own needs, has roots in techniques used by athletes but is adapted here to suit both everyday individuals and performers alike.

Starting Your Stretch

Begin by standing upright, legs slightly apart at about shoulder width, ensuring a stable and straight posture. This position forms the foundation for the stretching routine.

With your arms bent at the elbows at approximately 90 degrees, start by rotating the joints of your hands and fingers.

Perform these rotations on both hands simultaneously to maintain balance and symmetry.

After rotating your hands and fingers briefly, proceed to cleanse and open your face gently with your fingertips, enhancing blood circulation and body contact without exerting excessive pressure.

Progressing Through the Body

Continue by moving to the elbows, rotating them slowly—first clockwise, then counterclockwise.

Follow this by doing the same with your shoulders, lifting your arms above your head intermittently to engage the joints fully.

Place your hands on your hips and lean from one side to the other, keeping your back straight and moving deliberately to feel the stretch in your hips and lateral back muscles.

This movement isn’t about pushing your flexibility but rather about waking up your body’s awareness.

Front and Rear Body Engagement

After side stretches, place a thumb on each side of your spine and lean backward gently, looking up towards the ceiling.

This stretches the abdominal region and helps in aligning the spine. Then, lean forward while arching your back slightly, which should stretch the back of your thighs and buttocks.

Feet and Ankle Mobility

Finish with your feet by supporting yourself with a chair or a stable object. Wiggle, clap, and rotate your toes and ankles, moving in both clockwise and counterclockwise directions.

Continuing from the foot and ankle stretches, integrate your hips into the routine by focusing on one leg at a time. Rotate each hip clockwise and then counterclockwise. This not only enhances mobility but also helps establish a deeper connection with this crucial area of your body.

As you complete these movements, remember that each joint and every section of your body deserves similar attention, even if not every detail is outlined in this brief tutorial.

The overarching goal is to establish contact with your entire body—from the crown of your head to the soles of your feet—preparing you for a new day, an action, or simply to be more aware and focused.

Conclusion

This holistic stretching routine is designed to activate and prepare every part of your body, bringing a heightened state of awareness and readiness.  I employed this technique routinely as an actor, both before stepping onto the stage and when acting in front of a camera.

It’s a quick yet effective method to engage your body and mind, setting the stage for whatever task lies ahead. This comprehensive approach ensures that every part of you is awake, aware, and ready to perform at its best.

Section 4: Integrating Mindfulness, Body Scan, and Meditation into a Unified Practice

In this section, we bring together the elements of stretching, body scanning, and meditation into a cohesive routine that transitions smoothly from physical to mental, cultivating both mindfulness and readiness.

Starting with Stretching

Begin with the stretching exercises described previously. Perform each stretch mindfully, paying close attention to your movements and the sensations they evoke in your body.

This initial phase is crucial as it prepares your body and mind, enhancing your awareness and focus. As you engage each joint and muscle group, you’re not just loosening your body but also setting a tone of attentiveness that is vital for the next stages.

Transitioning to the Body Scan

Once the stretching routine is complete, take a moment to settle down in a comfortable sitting position. It’s important that this transition be smooth, maintaining the focus and calm developed during the stretching.

Begin the body scan as previously outlined, starting from the top of your head and moving gradually down to your toes. This should be done in a relaxed yet attentive manner, allowing you to become deeply aware of each part of your body without tension or rush.

Deepening into Meditation

After completing the body scan, naturally progress into a state of meditation. By now, your body should feel more relaxed and your mind clearer.

Continue sitting upright to maintain alertness, reducing the risk of falling asleep. This posture supports a meditative state where you can explore deeper levels of calmness and introspection.

The meditation phase can start with focusing on the breath, which acts as a bridge between the physical awareness cultivated through the body scan and the mental silence sought in meditation.

Creating a Seamless Flow

This sequence—stretching to body scan to meditation—creates a natural flow that makes the practice accessible even to those who are new to spiritual practices or generally lead stressful lives.

By beginning with the tangible (physical stretching), moving through the perceptible (body scanning), and culminating in the intangible (meditation), this routine demystifies the process of achieving a harmonious body-mind-spirit connection.

Conclusion: Practical and Accessible Spirituality

This unified approach strips away any mysticism or overly spiritual trappings, making it straightforward and pragmatic.

It’s not about attaining some elusive state of enlightenment but about doing what is smart for your body, mind, and spirit.

The simplicity and practicality of this routine make it particularly effective for anyone seeking a simple, effective method to enhance their daily life and well-being, setting a foundation that encourages personal growth and mental clarity.

Section 5: Standing Contemplation

In standing contemplation, you give yourself space to think deeply. The purpose of standing contemplation is similar to the Buddhist practice of Walking Meditation, a technique where walking slowly keeps your ego mind busy, allowing your deeper mind to operate more freely.

Standing contemplation has a similar effect on the ego mind, which often thinks it knows best. By giving your ego, a task—standing, which is harder and demands more of you than sitting—your ego and body are occupied with the task of maintaining balance.

To enhance the practice, find a point to focus your eyesight on. This further frees your deeper mind for contemplation. I find it relaxing to stand in front of a window, allowing my eyesight to relax as I gaze outside. Stand with your feet at shoulder width and your arms naturally relaxed at your sides. Ensure there is no activity outside the window, as this could distract your mind and prompt it to process what it sees.

Standing in front of a bathroom mirror is a good alternative, or simply stand facing an interior wall. When standing in front of a mirror, you might gain an additional benefit, depending on what you are contemplating. If you are engaging in deeper contemplation about yourself, an internal challenge, or a mystery, standing in front of a mirror can be particularly effective.

Observing your face and body as you think can provide insights. Your body reacts automatically, and your face can be a great indicator of inner trouble and activity. If you have challenging thoughts to process, I recommend Standing Contemplation in front of a mirror. The bathroom mirror is often the best choice in the house for this practice.

Expanding on Standing Contemplation

Contemplative practices are integral to many cultures and spiritual traditions worldwide. These practices often involve stillness or minimal movement to help individuals connect deeply with their inner selves. In ancient Chinese traditions, for example, the practice of Zhan Zhuang (standing like a tree) is a form of standing meditation that enhances both physical and mental stability. Practitioners stand in a natural posture, cultivating internal strength and focus, much like the proposed Standing Contemplation.

Research has shown that engaging the body in specific postures can significantly impact mental states. Standing postures, in particular, are known to activate different neural pathways than sitting or lying down. This activation can help break habitual thought patterns, making it easier to access deeper levels of contemplation. By occupying the ego with the task of maintaining balance, standing contemplation mirrors practices like Yoga’s Tadasana (Mountain Pose), which are designed to ground the individual and promote mindfulness.

Modern Applications and Techniques

Incorporating standing contemplation into daily routines can be particularly beneficial for individuals with sedentary lifestyles. It serves as a practical method to break the cycle of constant sitting, offering both physical and mental health benefits. For example, integrating this practice during work breaks can rejuvenate focus and creativity, providing a mental reset amidst the demands of the day.

Standing contemplation also taps into the concept of neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections. Engaging in new and challenging tasks, such as maintaining a standing posture while contemplating, can enhance cognitive flexibility and resilience. This practice helps in rewiring the brain to be more adaptive and open to new ways of thinking.

Section 6: Power Mirroring

Understanding and Confronting Isms

In this concept of Power Mirroring, we are seeking to cleanse our Ego—our “I Am” force. This Ego is a power structure within us that, over time, has been infested with isms and turned into Egoism.

When standing in front of a mirror—and I prefer the bathroom mirror—we have the opportunity to look at the reaction of the isms within, and we purposefully engage with the concept or stream of thought that we are seeking to uproot, defragment, and transform.

When we discover an ism within our ego, we want to understand it. The ism can be materialism, an ism that divides the world into us and them, an ism that fuels egoism: I am best, I am better than you, I am more powerful than them, or any variation of an ism.

When you engage in this type of work, you are at the core of TULWA. This is what TULWA is developed to do—root out isms from our being. If we are born as light, or even as a blank canvas, then every shade of grey has been added by isms. Isms are the most destructive force there is, and its poison to the concept of the soul, and that’s why they all need to be scrutinized.

So, there you are, in front of the mirror, looking at yourself as you examine an ism or a stream of thought or an attitude that you have. You know that something is off with this concept you have identified, and you want to have a closer look. This will trigger resistance within.

You will face resistance from yourself, from your egoisms within your ego—your I Am force—and whatever has attached itself to that ism or is embedded within that ism. Remember that what has brought you to this place in time, in front of the mirror, is your ego, filled with isms. And as any consciousness, it will not give up and die, so to speak. It will fight you—unless you have reached Buddhahood or are aligned with the purity of living master’s on this planet. And let’s face it—if you were, then you would not be standing in front of this mirror.

The point of observing yourself in the mirror when doing this is to see and feel in a stronger way the movement of those thoughts and internal entities that are connected to what you want to defragment and transform.

You can see it in your eyes, the way your pupils react, the way your eyes look, and your face displays itself. You can feel it in your whole body, this uncomfortable notion that you yourself have found a dark spot, some darkness that you did not know was there, but that now when you have found it, you seek to transform it into light.

I know that this to most people will sound really far-fetched, but then again, if you venture out on a path like this, then you are not like most people, so just do it and get on with the program. You will never become like other people when you seek to become more like you—like the true you, so no point fighting it, it will only make your path longer and harder.

Power Mirroring for Healing and Transformation

For soldiers returning to civilian life, particularly those who have served in high-risk areas or experienced trauma, the process of Power Mirroring can be especially valuable. The intense experiences and defined roles of military life can program the mind in rigid ways, making it challenging to transition back to a less structured civilian environment.

Power Mirroring allows for the deconstruction of these ingrained patterns and the “isms” that may have been reinforced by traumatic experiences. By standing in front of the mirror and confronting these deep-seated aspects of the ego, veterans can begin to defragment their programmed responses and transform their internal landscape, aiding in their journey towards healing and reintegration into civilian life.

I will be brutally honest and say that this might hurt a bit—actually, a lot. If what you have grabbed hold of is an anger, an attitude that portrays hardness, what it’s connected to at the deepest level can reveal itself to be one of your personal wounds or shortcomings. Or if what you are seeking to understand, to defragment in order to deconstruct, is an attitude that places you above others, then you will feel the hurt this attitude has inflicted on you at a deeper level, mirroring the hurt those you placed yourself above could have felt.

This is tough shit, but it’s your shit, so you might as well deal with it and get it cleansed. If left unchallenged, it will still be a stain on the window of your soul, so to speak—no matter how hard you try to hide it. A stain, a dark spot, a hurt, will continue to be active and amplify itself once it’s been discovered. So, the best thing to do is to deal with it.

Let me underline that it’s not only ex-soldiers who can benefit strongly from this intangible and direct technique. Anyone who has lived through defining life experiences will benefit from this direct and no-nonsense action. You want to face yourself, your inner demons, so to speak, and you choose to do that in the most cleansing room in your home—the bathroom, with the lights on and without any distractions. Make sure the door is locked. If this process brings tears to your eyes, then cry—let it flow. It’s cleansing you big time!

The same goes for anyone who has experienced high-risk or intense traumas in their life. Such events and experiences have a strong impact on our minds, and life traumas experienced early in life become deeply embedded within us. They can be both hard and painful to release because a lot has been added on top of them, making them deeply rooted.

This is Light Warrior mastery at its best. This is you at your sharpest and brightest, no matter what your life has made you into—this is why you want to keep at it, because you want to transform yourself into a better version than the one you were yesterday.

And as with any tool or technique, mastering Power Mirroring takes time, so don’t beat yourself up if you fall the first time. Rise up and try again!

Section 7: Food, Drink and Health

Living an Authentic Life

When it comes to food, drink, and health, there’s a lot of advice out there on what you should or shouldn’t do. Here’s my take on it: I eat ordinary food, I smoke, and I drink alcohol when I feel like it. I can even have a puff of spiritual tobacco if my mind and self, have time and space to do that – but be careful: Too much of what you want is guaranteed not what you need. Any spiritual tool that is not used in the correct way or is overused will have a shadowing effect on you. I kid you not! You don’t have to adopt any extreme diet or lifestyle to be a good person or to embark on the TULWA journey. Your path is defined by your choices and how mindfully you engage with them, not by rigid dietary rules.

The TULWA philosophy is about authenticity and personal transformation. It’s not about conforming to a specific set of dietary rules or lifestyle choices imposed by others. Your journey towards enlightenment and personal growth is uniquely yours, and it should align with what feels right and true to you.

It will, however, be beneficial to you to have a thoughtful approach to what you consume and put into your body. Adopting a lifestyle that supports deep personal transformation will be good for you, but you do not need to start there. You do not need to exercise, but if you do, it will strengthen you and thus strengthen your path. You do not have to eat whole foods or go on a plant-based diet, but if you do, your body will benefit from it. And you do not have to stop drinking and smoking, but understand that these activities will most likely shorten your lifespan. I understand these facts, and so should you.

What matters most is your intention and the consciousness you bring to your choices. Whether you enjoy a steak, a cigarette, or a glass of wine, do so mindfully and with respect for your body and spirit. Your path to transformation is defined by your actions, thoughts, and how deeply you engage with your inner self, not by following a prescribed lifestyle.

In embracing the TULWA journey, focus on what resonates with your soul. Be kind to yourself and remember that balance and moderation are key. Your spiritual path is personal, and the choices you make should reflect your own truth and understanding.

I will end this section on Tips and Tricks of the Spiritual Trade with my own Light Warrior Breakfast recipe

The Transformative Power of a TULWA Light Warrior’s Breakfast

My morning begins with the “TULWA Light Warrior Breakfast,” a simple yet meticulously crafted meal that serves as a tangible representation of the inner transformation I’ve undergone. Inspired by the Matrix film trilogy, this breakfast is designed to provide essential sustenance for the challenges of the day ahead – vitamins, minerals and amino acids, and then some.

At the heart of this breakfast is a bowl of hearty, well-balanced porridge. Much like the nutrient-dense “goop” consumed by Neo and his crew aboard the Nebuchadnezzar, this meal provides the essential nutrients required to navigate the day.

Infused with a symphony of carefully selected ingredients, each with its own restorative properties, this morning meal becomes a veritable elixir of wellness, both for the body and the spirit. Here’s how to prepare it:

Porridge:

• 7 deciliters (dl) of cooked oats
• 1 ripe banana
• 1 tablespoon of Meierismør (creamy butter)
• 1 teaspoon of ground cinnamon
• 1 tablespoon of honey

Nutritional Benefits of the Porridge:

• Oats provide complex carbohydrates for sustained energy.
• Banana adds natural sweetness, fiber, vitamins, and minerals.
• Butter supplies healthy fats.
• Cinnamon and honey offer antioxidant and anti-inflammatory properties.

The true centerpiece of this breakfast is the potent herbal elixir that accompanies it. This revitalizing drink is blended in a shaker, bringing together the earthy, grounding essence of sage and chaga mushroom decoctions, the probiotic power of kombucha, and the stimulating bite of black pepper, cayenne, turmeric, and ginger. Here’s how to prepare it:

Elixir Drink:

• 100 ml of sage decoction
• 100 ml of chaga mushroom decoction
• 100 ml of kombucha
• 1 ml of ground black pepper
• 1 ml of ground cayenne pepper
• 1 ml of ground turmeric
• 1 ml of ground ginger
• 300 ml of water

Nutritional Benefits of the Elixir:

• Sage and chaga decoctions are rich in antioxidants and support the immune system.
• Kombucha provides probiotic benefits for gut health.
• Spices like black pepper, cayenne, turmeric, and ginger offer anti-inflammatory and circulatory benefits.

This breakfast is a “tool”—a symbolic representation of the transformative journey I have undertaken. Just as Neo was reborn, shedding his former identity as Thomas Anderson, so too have I embarked on a profound process of personal evolution, emerging as a “TULWA Light Warrior”—a beacon of courage, discernment, and spiritual enlightenment – and eating smart supports my path.

Through this breakfast and the TULWA philosophy that underpins it, I invite you to embark on your journey of self-discovery. Confront your shadows and uncover the radiant essence that lies at the core of your being. Let this breakfast be a microcosm of your transformative journey, demonstrating your commitment to personal discipline, exploration, and the willingness to engage with the darker aspects of the human experience in order to forge a path toward enlightenment.

Note: Please be aware that the ingredients in the elixir are potent and may interact with prescribed medications. It is essential to understand that not all medications can be combined with this powerful breakfast. Personally, due to my heart medication, I have adjusted my routine and now drink this elixir in the afternoon, 6-8 hours after taking my medication, to avoid any potential interference.

I have arrived at this conclusion through careful analysis with Ponder. It is crucial to take full responsibility for your own health, integrating alternative health knowledge with Western medicine. Always consult with your healthcare provider before making any changes to your diet or medication routine.