The Pulling Down Exercise

kylepeche
Aug 22
3 min read

Updated: Aug 25

The Pulling Down Exercise is a meditation adapted from Roy Masters to help support embodiment. Trauma, toxins, and stress tend to create mild to severe states of disconnection from ones own body. This can make it difficult to fully feel and heal.

This meditation helps clear some of those blockages and supports healing, relaxation, and grounding plus it has the ability to raise a low sodium potassium (Na/K) ratio.

The Meditation

Sit or lie down comfortably. Your eyes can be open or closed.
Keep your eyes straight ahead. Don’t roll your eyes up into your head, and don’t strain in any way. Also, keep your shoulders down.
Use your mind to silently move a subtle energy from above your head into your head, then downward through your entire body until the energy reaches the bottom of your feet, or even below that.
After the energy has moved to your feet and below, keep it there.
Toe breathing (imagine breathing in and out through your toes) is a simple way to keep your attention focused on the area around your feet.

The Three Stages

The Start. This lasts about 5–10 minutes. The mind is usually quite active and chaotic.
Diving Deeper. This lasts 15–30 minutes. The mind quiets down during this stage.
The Zone. This stage kicks in about 30 minutes in and beyond. Stay in the space as long as possible. Deep levels of processing take place. People may experience all sorts of old & new sensations, memories, and feelings. They are not important; just keep moving the energy down.

Visualizations

These creative visualizations help you do the meditation more effectively, and have fun while doing it.

To imagine energy moving from head to feet:

The waterfall. You are in the path of the water coming over a waterfall.
The Love of God. God is pouring his love & healing into you.
The Holy Spirit. The holy spirit is pouring into you.
The wind tunnel. An enormous fan is blowing air from above you.

To keep the focus on your feet and below:

The rope. A rope is attached to the bottom of your spine and is pulling you down.
The magnet. A huge magnet is below your feet, pulling on you with great force.
Earth's gravity. Become aware of earth's gravitational pull on you, and use that to pull you down.

Things to Consider

Body position:

Sitting. Options include sitting against a wall or cushion (put your legs straight out in front of you) or on a straight-backed chair.

Lying down. Options include lying on a bed, a recliner chair, or a soft carpet on the floor. Do not use a pillow under your head. Feel free to cover up with a sheet or blanket.

Walking slowly. This can also be down while walking slowly and carefully.

Where. You’ll need a quiet, safe, and comfortable location.

When. Anytime except bedtime (because you’ll likely fall asleep). Some clients do the meditation at night specifically because it can help them fall asleep. It is fine for this purpose, but it doesn’t count as time doing the meditation. If you wake up at night and can’t fall asleep, do it then.

For how long. Longer sessions (minimum 20minutes) are ideal for moving through the three stages, but you’ll benefit from any time you spend doing the meditation.

How often. At least once a day.

Tips

Schedule the meditation into your day.
Make the effort to do the meditation, but once you’re doing it don’t try to force any type of results or changes.
Don’t think or say commands or affirmations (e.g. “I command the energy to go downward.”).
Don’t get caught up in thoughts or feelings that will arise. Just observe them and let them go, as if watching clouds in the sky pass by and disappear.
Do your best to ignore phenomena and/or sensations that might occur, such as perceptions of sound, light, or a tingling feeling.
If you fall asleep, don’t be discouraged. You must have needed the sleep. Just continue when you wake up.