It is loosely based on the Buddhist 8-fold Path as interpreted by Tim Leary's (yeah, him, sigh) 8-circuit model of consciousness, but also discusses tarot, cabala, alchemy, the Hindu Chakra System, western magickal esotericism, the usual boring stuff everybody gets taught in grade school.
It's better than most, but unfortunately like a lot of other books on the topic, knowledge of all the background material really is required to get a full understanding and appreciation of the content. I've just never found the time to sit down and actually read "Ulysses."
https://en.m.wikipedia.org/wiki/The_Varieties_of_Religious_E...
Then the site offers a recommended reading list, if you wish to go deeper into some of the traditions: https://centerforsacredsciences.org/index.php/Library/recomm...
https://www.amazon.com/Perennial-Philosophy-Interpretation-G...
The book is edited from Shinzen's talks and an earlier version does have some guided meditations that introduce these practices but a newer version narrated by Edoardo Ballerini doesn't. In any case I think one needs significant meditation experience to comprehend the second half of the book.
It is possible to write scientifically about meditation and altered states of consciousness without liberally reinterpreting all of physics. See Sam Harris or John Yates for example (both neuroscientists). What the hell is this guy a doctor of, anyway…? Chiropractic. Why am I not surprised.
Maybe you just prefer to take instructions on blind faith, but for me his claim that feelings cause the body to produce chemicals which influence the cells makes sense, removing my resistance to this meditation.
His logical fallacies etc do not necessarily undermine the meditation.
YMMV.
Aleister Crowley said in Magick in Theory and Practice:
"In this book it is spoken of the Sephiroth and the Paths; of Spirits and Conjurations; of Gods, Spheres, Planes, and many other things which may or may not exist. It is immaterial whether these exist or not. By doing certain things certain results will follow; students are most earnestly warned against attributing objective reality or philosophic validity to any of them."
So, have you studied and received training and tried your own personal practice in pushing up your cerebrospinal fluid / manipulating your kundalini energy / grounding your root chakra / whatever new-agey terms your chosen method uses? Or are you dismissing the validity of these methods without firsthand experimentation because of how other people in your society have trained you think and because you do not like the terminology that they use?
So by definition anything that produces an effect not readily accepted by 'science' is pseudo-science. It doesn't make it wrong it just means consensus hasn't caught up with it.
Maybe it's CSF that's pushed up the spine, maybe it's energy. But multiple traditions practice some form of moving awareness up the spine combined with gentle physical contraction as a primary means of creating the conditions for entering mystical states. Those same traditions describe how this method energises the endocrine system. Furthermore the effects of doing this are now documented in scientific papers (search pubmed for kundalini).
None of this negates the validity of the methods. They require firsthand experience for any real benefit, and more study to understand the exact processes at work.
I don't consider Joe Dispenza a good and experienced meditation teacher, and I don't consider serious his use of pseudoscientific explanations. Still, what he says may be helpful for some people, but I believe that there are much better meditation teachers.
Welcome to the pathless path.
Maybe Schrodinger's What is Life might also help.