Level 1: trauma, self-construct, rejection-sensitive dysphoria
This is a higher-intensity DIY protocol for dismantling large formations such as trauma, rigid self-constructs and rejection sensitive dysphoria.
Core components:
Zone 2 exercise
Writing
Art
Music
Movement-based regulation
1. Isolation
Intentional isolation
Choose a repetitive aerobic exercise (cycling, running, hiking, walking).
Warm up for ten minutes without producing any output; keep intensity at zone-2 or 'nose-breathing level' throughout.
Begin messaging yourself about the topic.
Keep the tone neutral. Do not engage the emotion.
Continue for thirty minutes.
Free-associative isolation
Choose a static movement-based regulation method: rocking, humming, chanting, pacing, or a manual task.
Have a computer or phone nearby.
Keep an ethical cue visible, such as a single verse from the dhammapada pairs.
Give yourself entirely to the regulation activity.
Do not try to force thoughts.
When thoughts coalesce, write them down immediately and return to regulating.
Continue for one to two hours.
2. Re-encoding
Upload the day’s writings and images to a private website or archive.
Review them before bed, ideally while regulating.
Regulation examples: bath and hum , rocking while holding something heavy , pacing , head bobbing to rhythmic music , simple one-two rhythm on an instrument
3. Consolidation
On waking, immediately write or make art for thirty to forty-five minutes.
Do not check messages, email or media first.
The goal is raw morning output, not quality.
Upload the result.
Regulate afterwards, for example with a morning walk.
4. Daily process
Repeat at least five days per week.
Allow free association. Keep asking: What bothered me? Why? How does this connect to other things that bother me? What are the common threads? What early memories or feelings does this evoke? What mechanisms are active?
Do not engage the attached emotion.
The aim is to decouple memory from emotion. Regulation while reviewing weakens the old affective tag and replaces it with a sense of safety. Approach the material like a scientist reviewing experimental data.
Over time the material becomes less charged and more coherent. Most consolidation occurs during sleep. Morning output reinforces the less-charged version.
5. About cessation events
A cessation event is optional. It is more common for individuals pursuing an enlightenment-style route rather than a trauma-therapy route. Many cases will not produce one.
Eventually your brain may feel “primed”, “pregnant with ideas”, or “charged”. This indicates that a large construct may be destabilising.
If this occurs:
6. Cessation preparation
Secure a private room for several hours without interruption.
Review recent writings.
Regulate and allow spontaneous somatic release: instinctive dance, stretching, shaking, posture changes.
Write, dictate and draw as needed; the material may come rapidly.
Cycle between movement, review and writing.
The sense of priming will increase.
The aim remains deconstruction, not adding anything new.
7. Cessation event (if it arises)
Confirm the space is safe in case you fall.
Play loud rhythmic bass-heavy music.
Move instinctively: dance, rock, chant.
Let the internal 'electrical' waves (piti) build in the body and brain.
Allow temporary detachment from ordinary reality.
Sit down holding something heavy in each hand.
Continue rocking and chanting.
When the waves coalesce, release.
Phenomenology varies. In my case the event felt like lightning in the skull and spread through the right hemisphere, face, neck, torso and limbs, followed by tears of relief. This is anecdotal, not prescriptive.
The magnitude correlates with the scale of the construct being dismantled.
8. After a cessation event
Expect oscillation and temporary decoupling from ordinary reality.
This decoupling reflects the collapse and reorganisation of perceptual models.
Ensure a supportive environment where the process is understood rather than pathologised.
Seek guidance from a trauma therapist, priest, sangha member or supportive family member.
Avoid major life decisions or large purchases.
Confusion is normal while the brain reorganises. This may last weeks.
9. Aftermath
Continue writing and drawing.
Spend time with loved ones.
Prioritise recovery and a stable environment.
Avoid drugs and alcohol and minimise caffeine.
Sleep when possible. It may be irregular.