This looks like a good program of study - basically a condensed version of Hyatt’s “energized meditation” (itself based on Reichian therapy). I’d recommend doing this in tandum with some streneous excercise (doing this every day along with marial arts seems ideal, but I haven’t tried it).

Nearly every tradition agrees that mastery over the body and mind precede effective spiritual development and advanced will-working. However even the most committed occultists have trouble sitting down for regular daily meditation. While intellectually magic!ians recognize the benefits of such mundane work few seem to understand the rich benefits and absolute necessity of daily body-mind work. The work is often seen as boring or lacking in purpose and worth. It is clearly time to provide fresh insights on the most basic of esoteric techniques, to demystify them and in the process make the benefits offered by basic meditation more accessible.

Full Story: Key 23.