Practice / MÚB - extended operational version

Motto TUS: "We're not perfect, but we should "to try..."

B.0. The purpose of the manual and basic working axiom

In the terminology of TUS, one is understood as biological Information interface: an organism whose experience arises from: limited set of sensory inputs, physical condition, memory, emotion, attention and learned interpretation patterns. Original brain metaphor as filter or transceiver "remains in the TUS as a picture, not as an empirically confirmed mechanism for the transfer of consciousness from another layer Reality.

The MUB therefore separates two planes:

1. practical level - observance, working with the reaction, rest, movement, nature, sleep, self-reflex and interpersonal the conduct;
2. TUS Interpretation - working terms such as noise, calibration, signature, resonance, compatibility and information asymmetry.

The effect of practical exercise shall not be automatically considered as evidence TUS ontology. The goal is not to achieve "perfect state," but to repeat ability to capture your own deviation, correct direction and re-verify whether The idea of tuning itself has not become a new form of ego.

B.1. Morning calibration: limitation of input noise

Task: start the day by immediately overflowing attention; and give the organism a short space for orientation in its own state.

B.1.1. Digital Isolation to first coherence

Practice: As far as possible, leave the first 30-60 minutes when awakened without a goal-free social networking, news and fast the alternating stimuli. Urgent communication, health and work needs of course, they have priority.

Practical sense: Limit early fragmentation attention and create a more peaceful start of the day.

TUS language: "Reducing input noise" is a metaphor the organisation of attention, not measured physical entropy of the brain.

B.1.2. Breath observation without handling

Practice: Follow the natural feel for about 10 minutes And out. Do not slow your breath down and hold it back. When it appears idea, record it and turn attention to the physical feel breathing.

Practical sense: Practice the return of attention without automatic follow-up to every thought.

TUS language: "Silencing receiver" does not mean proven shutting down a particular brain network or opening a channel to another dimension.

B.1.3. Short Sensor Silencing

Practice: Stay at the next 5 minutes after waking up quiet and muffled environment if it's comfortable and safe. Not necessary absolute darkness. Watch sounds, physical sensations and inner images without effort I'm gonna call something up.

Practical sense: Short transition between sleep and full by stimulating the day.

TUS language: "Zero point calibration" is the only one that is used for figuratively; this does not create experimental evidence of wider information Field.

B.1.4. Proprioceptive Exhaust

Practice: Slowly stretch the main muscle groups and while moving, monitor pressure, voltage, range and balance. No pain, no pain The movement of the body is rapid.

Practical sense: Redirect a part of the attention from abstract considerations to the physical state and remind that the "observer" is a biological organism at the same time.

TUS language: "Hardware Synchronization" is information a metaphor for conscious perception of the body.

B.1.5. Hydration and basic physical check

Practice: After waking, drink according to thirst and health needs. Short evaluation of sleep quality, fatigue, pain, hunger and general condition.

Practical sense: Do not confuse biological fatigue, dehydration or pain for purely psychological or "information' problem.

TUS language: The biosystem is a physical organism; systematic work must not circumvent his normal needs.

B.2. Daily Maintenance: work with ego, emotions and reactions

Task: create space between automatic reactions; and the chosen act.

B.2.1. Three-second stop-valve

Practice: If someone provokes you, if the situation allow, do not respond for approximately three seconds. Notice the first emotion and ask yourself: "What do I want with my answer cause? "

Practical sense: Create a short gap between impulse and action.

TUS language: "Overwriting the old code" indicates change learned reactions, not literal reprogramming of the brain in one One second.

B.2.2. Active forgiveness without memory loss

Practice: For persistent injustices, separate three items: what happened, what lessons you keep and what emotional loop You don't need to continue operating. Forgiveness does not mean restoring trust, tolerating violence and the obligation to continue the relationship.

Practical sense: Keep data but limit unnecessary repeated playback of the past.

TUS language: "I keep the data. Process I'm done. "

B.2.3. Projection check

Practice: When you have a certain quality of someone's special strongly irritates, consider two hypotheses simultaneously: (a) the problem is indeed in (b) part of the intensity of the reaction occurs in your own story, expectation or ego. Do not select the second option automatically - Just test it.

Practical sense: Do not confuse the external problem with own projections, but not even the real problem to deny by psychologizing myself.

B.2.4. Disconnect Information var

Practice: If the debate has turned into repeated gossip, status competition or conflict without information shift, consider whether further participation useful. You can keep quiet, change the subject, or leave.

Practical sense: Not every loop needs to be "won." Sometimes it's the most effective thing to stop power it.

TUS language: This is a local reduction in own contribution to information noise, not the labelling of others as "low frequency by being. "

B.2.5. Anonymous useful action

Practice: Do something useful sometimes so that No social reward needed: repair the little things, help, clean up, pass information or simplify the process.

Practical sense: Motivation test: I would do The same if no one knew it was me?

Insurance: Even anonymity does not automatically prove absence of ego. Ego can create an identity for a man who has nothing "He doesn't need to." Therefore, a self-check remains necessary.

B.3. Afternoon re-calibration: contact with shared terrain

Task: get out of purely verbal and digital environment and reextend attention to real spatial and sensory the surrounding area.

B.3.1. Bird network - observations without early interpretation

Practice: In the park or nature a few minutes Listen to the birds. Follow the direction of sound, rhythm, other birds' answers and context. Separate two boxes afterwards: What I really am heard / seen and what meaning or image has made me equipped.

Practical sense: To train accurate observations and the distinction between date and interpretation.

TUS hypothesis: wider local importance of bird communication may be examined; the subjective image itself is not evidence decoding an external packet.

B.3.2. Gum anchoring in terrain

Practice: Touch the safe natural surface - grass, stone, bark or earth - hand or barefoot where it is It's safe. Watch the pressure, temperature, and texture.

Practical sense: Return attention to the immediate a tactile input and spatial orientation.

Insurance: Exercise doesn't need to claim about "electron earth 'or a supply of information entropy; its practical The point is that even without these hypotheses.

B.3.3. Fluid observation process

Practice: For about 10 minutes, watch the running water, the movement of clouds, branches in the wind or other smooth natural events Fire Use only in a safe environment and under control.

Practical sense: Switch the focus from target oriented tasks on the variable process without the need for it immediately categorize.

TUS language: "Fluid geometry" here acts as a picture of dynamics, not as evidence of particular cosmology.

B.3.4. Expansion of vision Field

Practice: Focus your eyes on one point and at the same time get notify the peripheral field to the left, right, up and down. No violent eye tension.

Practical sense: Remind the difference between narrow focus of attention and broader context.

Transmission to communication: The same question can be asked mentally: What I'm focusing on so hard right now, it's because of Am I losing the context?

B.3.5. Acoustic space decompression

Practice: Close your eyes if it's safe, and gradually Locate the nearest, intermediate and outermost audible sounds. Do not try to attribute importance to them; just map the space.

Practical sense: Spread the attention out immediate internal monologue and reperceive the surrounding environment as multi-layer scene.

B.4. Evening integration: closing the day and preparing for sleep

Task: organise experience without self-blame; and reduce the number of open mental loops before bedtime.

B.4.1. System revision Experience

Practice: Go through the day chronologically. For several Three questions are asked about important situations: What happened? How I Did he react? What else would I try?

Practical sense: Convert bug to information instead ruination.

B.4.2. Formatting Open tasks

Practice: Write down your unfinished tasks and identify them the next step. Then let the day be closed. A simple sentence can read: "Today's data are recorded; unresolved items have the next step. "

Practical sense: Don't have to keep everyone open. tasks in the working memory while falling asleep.

B.4.3. Visualization border clearance

Practice: When you fall asleep, you can imagine a body like a gradually releasing contour, fog or colour smoke. If the image is It's unpleasant, don't use it.

Practical sense: Relaxing imagination and relaxation voltage.

Insurance: Visualization is not proof of real separation of consciousness, IU or "microfaith" from the body.

B.4.4. The release of the jaw, Eyes and face

Practice: Gradually release the jaw, tongue, eye area, forehead, shoulders and hands. Breathe naturally.

Practical sense: Reduce somatic voltage before sleep.

TUS language: "Hardware cleaning" is only a metaphor; It is not literally cleaning microtubes or electrical charge.

B.4.5. Settings simple intention

Practice: Before going to bed, you can determine one realistic intention for the next day: for example "in the first conflict I notice my automatic the reaction "or" I will verify one thing that I take for granted. "

Practical sense: Connect evening self-reflexi with specific next iteration.

Insurance: The intention is not a Universal command or guaranteed "night download." It's a practical tool for your own attention.

B.5. Rescue protocol: no secondary guilt error

Task: When the response fails, do not increase it original error another layer of self-punishment and return the system as quickly as possible to the correction loop.

B.5.1. Physiological reset Extreme free

Practice: Stop, relax your shoulders and do several natural slow breaths. Without long holding of breath and without hyperventilation.

Practical sense: Abort immediate escalation and create time for the next step.

B.5.2. Error Isolation packet

Practice: Describe the error with one sentence without identity: instead of "I'm an idiot" use "I said X / I made Y / I missed Z. "

Practical sense: Separate the event from the total human. The error is a data point, not a complete definition of a person.

B.5.3. Acceptance of turbulence as a teaching material

Practice: Admit that there is a mistake and the past cannot be overwritten. Ask what you can get from it for further iteration.

Practical sense: Convert energy from counterfactual "It wasn't supposed to happen" to the question "what now?"

Insurance: It is not necessary to say that every mistake was "Space necessary." Some errors can and have a purpose in preventing.

B.5.4. Instant corrective action

Practice: If possible, perform a specific counterstep: apology, correction of information, recovery, change of decision, adding a missing step or a clear line setting.

Practical sense: Minimize the time between detection errors and corrections.

B.5.5. Internal Judge

Practice: When repeated self-blame occurs, Ask yourself two questions: "It contains this idea of a new information? ' and "leads me to repair?" If not, go back to what can be done.

Practical sense: Difference of responsibility from self-torture. Responsibility leads to correction; self-torture can only be extend the same loop.

B.6. Permanent self-check: "ego immunity insurance"

All 25 methods have one common superior test. You can't go from practice to create a new status of "tuned-in person" that no longer needs correction.

Therefore, check regularly:

• I reacted really calmly, or I just suppressed my emotions and inside Did you continue to prove your superiority?
• Could I accept a well-founded repair?
• I don't call the other one "untuned" just because Don't you agree?
• Don't I confuse the sense of certainty for knowledge?
• I don't use TUS as a dictionary to which I only confirm more sophisticated your old opinions?
• I'm really calm, or my ego just found a quieter A way to be right?

This self-check is not the sixth phase of the day. It's control loop that runs across all five blocks.

B.7. Three planes of honor record

Any more significant exercise or experience can be written in three separate fields:

1. Observation / Experience: what really happened or what I've had a subjective experience.
2. TUS Interpretation: how does that explain the work model.
3. Independent confirmation: which has been verified by another method or an independent source.

It is the separation of these three planes that allows the TUS to develop without any intense experience automatically became proof of the theory.