This is a meditative progression that may be suitable for people who are quite self-conscious.
One would need a few months to become skillful at some stages in order to progress further.
1) guard your muscle/posture/balance
2) discover your body
3) track your emotion (forget the story, it’s just energy)
4) observe your mind
5) quiet your mind (stabilize attention)
6) doubt (your identity)
8) witness (your pure ‘self’)
9) transform knowledge into wisdom
10) live in easy spontaneity
Use the 4Aa as a general guide through your progression.