As a forewarning: not everyone can get this the first time, or the second, or the tenth, or the twentieth. It takes a lot of practice for some people.
Find yourself a comfortable spot, whether it be out in nature or in your own room, or even the chair you’re currently sitting in. I’m going to write this as if you are at home, in a room with a closed door.
Make sure there are no interruptions of any kind. If you’d like, put soothing music on autorepeat. Not music you will actively listen to, but background noise.
Close your eyes. Feel your body starting to relax.
First your legs are going limp. Then your arms hang lifelessly at your sides. Lower your head, if you are not laying down. Begin to do four count breathing.
As you feel yourself going limp, see within your mind’s eye the area you’re residing in. See yourself rising from your sitting or laying position. You head over to the door and open it up. Before you is not your hallway, another room, or even outside your home. Instead a staircase leading downwards, leading to sprawling nature, wild and untamed, beautiful and free.
Step forth and wander carefully. Talk to everything and anything, for everything has a voice which to speak with. But beware: not all creatures and beings within Lower World are kind or have kind things to say. If you have a spirit guide, it would be a good idea to meet up with them first.
When it is time to return home, simply go back the same way that you came. Then go back into your body and open your eyes slowly.
Welcome back and congratulations. You just did your first shamanic journeying to Lower World without the use of plants or hallucinogens.
Please remember to give your body some time to get used to your coming back. Your body probably will feel very relaxed and perhaps a bit stiff as well.