How to Have an Out of Body Experience At Home (With Expert Advice)

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Learn to astral project and explore other planes of existence
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An out-of-body experience, or OBE, is when your consciousness moves outside of your body. Many OBEs happen accidentally during altered states of consciousness—for example, you might have one while you are falling asleep, having a near-death experience, or are under the influence of certain drugs or medications. However, if you’re curious about having an OBE, there are some simple and safe techniques you can use to try to induce one. We talked to spiritual directors and meditation experts to show you 2 ways to induce an OBE, and to answer your burning questions about them.

Inducing an Out-of-Body Experience

Spiritual director Jennifer McVey says that meditation and repeating mantras help when you’re trying to have an OBE. Find a quiet, comfortable place to rest, close your eyes, and breathe deeply. Clear your mind and focus on the idea of leaving your body until you feel yourself detach.

Section 1 of 4:

Trying the Early Morning Method

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  1. Spiritual director Jennifer McVey says that setting an intention for your OBE beforehand is key. [1] Your “intention” is simply your decision to have an OBE, and what you hope to accomplish during it. Make your intention more specific and concrete, like, “I will exit my body and explore my home.” Hold this intention in your mind during the whole process.
    • You might try repeating a specific phrase or mantra to yourself, such as, “Tomorrow morning I will leave my body and travel the astral plane so I can get more spiritual clarity.”

    Meet the wikiHow Experts

    Jennifer McVey, Cht , is a Spiritualist, Seer, and the Spiritual Director of Spiritual Answers and Solutions with more than 22 years of experience.

    Allyn Evans is a Meditation Expert. She is the Chief Executive Officer and Residential Trainer for the Monroe Institute. She is also a certified Reiki Master Teacher.

    Misia Welters is a Meditation Coach and intuitive reader based in the UK.

    Did you know? Many people view out-of-body experiences as paranormal or spiritual events, while others believe the phenomenon is physical. [2]

  2. 2
    Find a comfortable place to have your OBE that isn’t your usual bed. McVey explains that OBEs happen when you’re in the middle of things, that in-between space. [3] To help with this, choose a spot to have your OBE that’s both comfy but not too familiar, like a couch or a guest bed. That way, you can easily relax, but your surroundings are still new and unique enough to enter a liminal, in-between headspace. This will be your “practice area.”
    • Think of this designated area as a space for personal exploration. You can even decorate the space ahead of time to make it feel more special. For example, you might hang crystals to create an otherworldly vibe.
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  3. Go to sleep in your regular bed at your usual bedtime. When you get ready for bed, set an alarm on your clock or phone to wake you up about 4 hours after you expect to fall asleep. This puts you in a tired state, where you’re more likely to have vivid visions. [4] Many people believe these visions are out of body experiences.
    • You may need to adjust the time you choose for your alarm based on how long it takes you to fall asleep. The alarm should go off after you’ve had plenty of time to enter deep REM sleep, so after at least about 2 hours. [5]
    • It’s best to do this on a weekend or a free day—you’ll be pretty tired, and may struggle with school or work afterward.
  4. It’s important to fall asleep in someplace familiar first, so that you’re well-rested, and so that when you wake up and move to a new spot, you’re a little disoriented, which helps with the OBE. McVey reminds us of the importance of intentions. [6] Your intention directs your focus and energy, which makes it easier to accomplish an OBE. As you’re drifting off, focus your attention entirely on your intention to have an OBE. This should be the last thing you consciously think of before you fall asleep.
    • For example, imagine yourself having an OBE. You may not know what it feels like yet, but let your imagination take over. Will you float above your body? Or will it be more like a lucid dream?
    • If you find your thoughts wandering, gently direct your focus back to your intention. You may find it helpful to repeat your chosen phrase or mantra, affirming your intention.
  5. Once the alarm wakes you, sit up straight on the side of your bed. Sit quietly for about 15 minutes, then move to your second space, where you’ll have your OBE. Clear your mind of all thoughts outside of your intention to have an OBE. Turn off your phone so it doesn’t interrupt your sleep, and so you’re not tempted to use it. [7] You won’t need another alarm.
    • Once you’re in your OBE location, like on a couch, lie on your back, breathe deeply , and hold your intention in your mind again.
    • For example, you might say to yourself, “I am now leaving my body,” or “I will now have an OBE.”
  6. This time, as you get comfortable, close your eyes and visualize yourself moving away from where you are lying down. Once you feel relaxed and detached, imagine yourself getting up, moving each leg, and walking around different rooms in your home, looking at familiar things and examining specific objects. Don’t analyze or ask questions, just exist in the space and not in your body. Stay calm and open yourself up to the experience.
    • For example, you might see yourself going over to look at a painting on the wall or picking up a favorite knick-knack from the shelf. Imagine you’re interacting with your surroundings as you drift off.
    • Avoid thinking about or focusing on your physical body. The aim is to leave your physical body behind.
    • As you get more comfortable with this type of visualization, try exploring beyond your home. For example, try walking down the street outside your home or even visualize yourself floating above your neighborhood.
  7. McVey encourages you to avoid frustration if you aren’t successful the first time, and to keep trying! [8] It’s a skill like any other, and skills take practice. You may need to practice this technique repeatedly before you get the results you want. Try to look at the process as relaxed meditation and avoid focusing only on results. After each practice session, record the details of your experience, no matter how small, in a dedicated journal.
    • Journaling will help you process and understand your experiences. You can also track your progress more easily! Write down how you felt and what you remember immediately afterward, and read this journal each night before you try again.
    • The idea behind this process is to take advantage of the slippery, mysterious span of time between sleep and wakefulness to have an OBE.
    • To end an OBE, set an alarm to go off at a set time, or focus on returning to your body the same way you focused on leaving it behind.
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Section 2 of 4:

Using Visualization & Meditation

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  1. Meditation expert Allyn Evans tells us that meditation is a great way to have an OBE, because it opens communication between the conscious mind and subconscious mind. [9] Find a quiet, comfortable spot where you can lie down without noise or distractions. [10] Lie down on a bed, your couch, a yoga mat, or even on the grass if you can find a cozy outdoor spot where you won’t be disturbed. Settle in and start to clear your mind.
    • Let your hands rest on your chest or by your sides—whatever is comfortable for you.
  2. As you get comfortable, close your eyes. Try to picture your body gently floating upwards and hovering a short distance above whatever surface you’re lying on. Meditation coach Misia Welters says to “anchor” yourself with a simple activity, like focusing on your breathing or repeating a single word over and over. [11] This helps settle your mind while taking your attention away from your body and placing it on your breath.
    • Take long, slow breaths—10 seconds in, 10 seconds out. Or, slowly and quietly, repeat the word “rise.”
    • Try to focus entirely on the image and sensation of yourself floating. If your attention wanders, gently redirect it.

    Tip: This technique is a type of visualization meditation . Look for basic guided visualization techniques to help you build the skills you need for this kind of OBE.

  3. This is key, and also the biggest hurdle. Keep meditating until you forget your own body and mind. As you picture yourself floating there, try to feel it as well as visualize it. Imagine that there is only empty air beneath you. Keep focusing on these sensations until you can no longer feel whatever solid surface is under you. McVey reminds us that it takes practice, so don’t expect it to work the first time, but keep trying! [12]
    • You may need to maintain your “floating” visualization for some time before you can achieve this loss of sensation. If you find yourself losing focus, take a few deep breaths and try again.
  4. Once you feel like you’re truly detached from the surface beneath you, imagine yourself slowly moving into an upright position. Visualize yourself walking or floating around the room, examining different objects and details of your surroundings. Try not to analyze what you're seeing or doing—just let the experience unfold. It’s not about “losing” yourself, but instead about letting yourself roam free—you’ll still be able to touch and feel things, just not with your body. [13]
    • You may be tempted to turn around and look at your own body, but don't try it until you’ve gotten comfortable with the other stages of the process! Otherwise, you might disrupt the OBE—thinking about your physical body is likely to bring you back to it.
  5. 5
    Practice this technique daily until you can comfortably do each step. This visualization-based OBE technique can take a long time to master, so don’t be discouraged if you’re not able to do it successfully at first. It’s about “programming yourself” to be able to have an OBE, McVey reminds us, not about getting it right immediately. [14] Practice each stage of the process repeatedly over time until you can do it easily and comfortably[Image:Have an Out of Body Experience Step 14 Version 3.jpg|center]]
    • It may take a few months of practice to learn each stage of this technique. For example, you might need to focus at first on imagining yourself floating above your body, then reaching the point where you cannot feel the surface beneath you, and so on.
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Section 3 of 4:

What is an out-of-body experience?

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  1. Many people think of the “self” as 2 different parts: the body and the mind. An OBE is when the mind starts to roam away from the body—or at least, that’s how many spiritual guides describe it. [15] People who’ve had OBEs say they “float” above themselves, or travel near and far without their bodies. Some say they’ve even visited different planes of existence, or in other words, have astral projected .
    • OBEs happen for many different reasons and in many different contexts. They might happen when you’re going to sleep, experiencing trauma, while meditating, or even just when you least expect it.
  2. 2
    Some researchers believe OBEs are linked to dreams or brain function. In short, scientists can’t agree on what’s really happening during an OBE. Some say it’s a disconnection between the self and the body, which aligns with many spiritual beliefs. [16] Others say they’re a coping mechanism, and still others say OBEs happen when your brain passes through the various stages of sleep, and may be a form of lucid dreaming. [17] Whatever the case, it’s something that many scientists take seriously, and something that experts are still studying.
    • Of course, many spiritual people say that OBEs happen when your consciousness wanders from your body and can be controlled at will.
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Section 4 of 4:

Are out-of-body experiences real?

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  1. Many people say they’ve had out-of-body experiences, and some scientists and researchers agree that something is happening to the mind while they occur, but they’re not sure if it’s actually the spirit separating from the body. [18] So yes, there’s definitely some sort of process happening where your consciousness is altered during an OBE, but what that means physically or spiritually depends on your beliefs.
    • The idea of OBEs has been around for a long, long time, and has been described by many cultures since ancient times. [19]

Community Q&A

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  • Question
    How do I know if I'm actually having an out of body experience?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    There's not a lot of agreement about what an out of body experience actually is. Some people see it as a spiritual or paranormal experience in which some part of your being literally leaves your body, while others believe it's purely a neurological phenomenon. It's up to you to decide if your personal experience feels genuine and legitimate to you.
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    I felt the vibration, hearing loud things (you may call it "pre-OBE"), and I know it's OBE. Can I go and visit my dead relatives in heaven?
    wikiHow Staff Editor
    Staff Answer
    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
    Staff Answer
    You can try! Once you enter the OBE state, experiment with exploring beyond your immediate surroundings. Focus on your specific intention (i.e., where exactly you would like to go) next time you have an OBE.
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  • Question
    Very nice. I have one question, though. Can we travel anywhere in our surroundings while being in our bed? Or is it limited to our room only?
    wikiHow Staff Editor
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    This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
    wikiHow Staff Editor
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    Some people report being able to travel great distances or visit other planes of existence during OBEs. Once you get comfortable entering an OBE state, experiment with moving beyond your immediate surroundings and see where you can go!
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      Tips

      • There’s no definite way to tell that you are “really” having an out-of-body experience—it’s based on your own feelings and perception of the event. Ideally, you should feel a strong sense of separation between your consciousness and your physical body. You may or may not be able to see your own body during the OBE. [20]
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      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Try this when you are really tired. Lay down on your back stare at a light, such as an alarm clock, smoke detector, etc. Next close your eyes imagine the light in your mind. Open your eye's stare at the light again. Keep repeating until your sure your eyes are closed all the way and you are seeing everything in the room vividly. You will experience the feeling of your body being asleep and your mind being awake. I've tried this a few times and can do it just by doing those steps. It's a crazy out of body experience, but fun to do when you're bored.
      • You can have a great out of body experience when you are tired. Lay on your stomach and imagine yourself walking around your house. As you imagine this, really put yourself there mentally. Keep doing this until it's so real you nearly reach for something as if you're there.
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      References

      1. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535951/
      3. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
      4. ↑ https://www.sleepfoundation.org/how-sleep-works/hypnagogic-hallucinations
      5. ↑ https://my.clevelandclinic.org/health/body/12148-sleep-basics
      6. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
      7. ↑ https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
      8. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
      9. ↑ Allyn Evans. Meditation Expert. Expert Interview
      1. ↑ https://www.sleepfoundation.org/sleeping-positions/couples
      2. ↑ Misia Welters. Meditation Coach. Expert Interview
      3. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/36053735/
      5. ↑ Jennifer McVey, Cht. Spiritual Director. Expert Interview
      6. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC535951/
      7. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC535951/
      8. ↑ https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1566679/full
      9. ↑ https://pubmed.ncbi.nlm.nih.gov/36053735/
      10. ↑ https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1566679/full
      11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6220434/

      About This Article

      Article Summary X

      To have an out of body experience, prepare your mind by repeatedly telling yourself that you will have an OBE. Try setting your alarm for 4 hours after you go to bed for your OBE since this is a time when your mind and body are relaxed and open to new experiences. When your alarm goes off, move to a new area so you don’t simply fall back asleep. Then, sit quietly for 15 minutes while focusing on your desire to have an OBE. As you get comfortable, close your eyes and visualize yourself leaving your body and walking around your house. While visualizing, allow yourself to drift off to sleep again to hopefully enter an OBE state as you ride the line between sleeping and waking. To learn how to use visualization meditation to achieve an out of body experience, keep reading!

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