THE WORKBOOK
The Four Practices
A Guided Exploration of Consciousness — a 21-day companion to The Antenna and the Signal
The book made a case. This workbook invites you to look for yourself.
In The Antenna and the Signal, Dr. Lenoy Galvez argues that the brain may not produce consciousness but receive it — consciousness as the signal, the brain as the filter, the mind as the program playing. The Four Practices is where that argument becomes something you can examine in your own experience: twenty-one days of short readings, simple practices, and one deeper question a day.
Or start free: the appendix narration audio is a free download. Free audio bonus
Also available in Spanish: Las Cuatro Prácticas.
THE JOURNEY
First the case. Then the looking.
Step one — read the book. The Antenna and the Signal lays out the argument: near-death experiences, psychedelic science, the hard problem of consciousness, and what a psychiatrist hears across two decades of clinical listening. Explore the book →
Step two — look for yourself. The workbook unfolds the book’s appendix — four simple practices — into twenty-one days. No belief is required: you are not asked to accept the antenna idea, only to watch your own attention closely. An inventory on Day 0, taken again on Day 21, tracks how the experience itself shifts — subjective change, honestly framed, not proof of anything.
WHAT’S INSIDE
Twenty-one days, four movements
Day 0 — Before You Begin: a short inventory of how being conscious feels right now. You will take it again on Day 21.
Module One — Tune the Dial (Days 1–5): The Breath Anchor · The Sounds in the Room · The Feeling of Your Hands · One Beautiful Thing · Choose Your Own Station
Module Two — Find the Watcher (Days 6–10): What Am I Thinking Right Now? · Label It “Thinking” · Thoughts as Weather · The Controller Stays in Your Hand · The Widening Gap
Module Three — Sound the Syllable (Days 11–15): The Anatomy of the Sound · Three Rounds · Five Rounds · Seven Rounds, Six Breaths a Minute · Sound and Silence
Module Four — Inhabit the Droplet (Days 16–20): One Meal, Complete Attention · A Walk Without Headphones · Listening Without Composing · Notice the Reaching · An Ordinary Hour
Day 21 — Your Own Dial: the inventory again, a review of your field notes, and the closing meditation, “What If the Signal Was Never Lost?”
Every day also carries a short reading, one deeper question, field notes, and an evening check-in. Each module closes with “From the Psychiatrist’s Chair,” a reflection from clinical practice. And a short page — Science, Experience, and Interpretation — keeps three things separate throughout: what is measured, what is felt, and what we make of it.
SAMPLE
Try Day 1, exactly as written
Day 1 — The Breath Anchor
Five minutes, one breath at a time — the rep is noticing and returning.
Sit (5 minutes)
- Sit comfortably, back supported, feet on the floor. Set a timer for five minutes so your mind doesn’t have to keep the time.
- Breathe naturally — don’t deepen it, don’t slow it. Just find where the breath is easiest to feel: the cool air at the nostrils, the rise of the belly, the lift of the chest.
- One permission before you begin: if attending to the breath feels uncomfortable — tight, air-hungry, panicky — don’t push through it. Switch anchors today, not on Day 3: use the sounds in the room or the feeling of your hands instead. The anchor is negotiable. The returning is the practice.
- Rest your attention on the breath. Follow one breath in, one breath out.
- The moment you notice you’ve drifted — into a plan, a memory, an argument you’re rehearsing — silently count one return and come back to the breath. No scolding. The noticing is the rep.
- When the timer sounds, before you open your eyes, note your count of returns for the field notes below. A high count is not a bad session. It is a busy one — and every return was yours.
Carry. Once today, when you catch your attention pulled somewhere you didn’t choose — a headline, a worry, a screen — take one conscious breath and come back on purpose. A single rep, in the wild.
Field notes
What I tuned to: __________
What pulled me away: __________
How many times I came back: __________
A deeper question: If I can notice my attention wandering, what is doing the noticing?
Evening check-in ☐ I practiced today · ☐ I carried it into my day
How present, how steady, did today feel? (drifting → steady)
The antenna has a dial, and the dial is attention.
In the workbook, the field notes are fillable lines — type into the PDF, or print and write by hand.
WHAT YOU RECEIVE
Yours to keep
The workbook as a fillable PDF — 75 pages, 110 fields. Type into it, or print it and write by hand.
The appendix audio (MP3) — the book’s Four Practices appendix, narrated in the project’s disclosed digital voice. Included with the workbook, and also free on its own.
On any device, in two languages — also available as a separate Spanish edition, Las Cuatro Prácticas (77 páginas).
An honest frame: this is a guided exploration of consciousness — not a meditation program, not a mental-health treatment, and not a substitute for care.
BEGIN
Begin on Day 0.
The Four Practices by Lenoy Galvez, MD — the companion to The Antenna and the Signal.