1) Balance the sleepy state with alert, vigilance perception. The harmony of the two will awaken imagination (clairvoyant) perceptions, whereby you will gain access to the internal dimensions.
2) This depends upon the purpose of your meditation. You always need to be concentrated and to withstand distractions (physical and internal). Yet if you receive special insight, you must learn to be dynamic and follow that. The best solution is to follow your intuition, which is the Voice of the Silence, the instruction of your Innermost, which comes to us when we least expect it. One must learn to carefully separate the smoke from the flames.
3) The answer lies in this question: Where are you directing that energy? Where is your attention in that moment? What are you thinking, feeling, and doing?
4) Light sports, accompanied by conscious breathing (such as Ham-Sah) are beneficial for transmutation. As for Tai Chi, it can teach you how to use the energies of Yesod through directing attention. Some martial arts can also teach you to direct Chi. As for transmutation during grappling, throwing, locks, pins, etc., within martial arts like Aikido, Ju Jitsu, etc., I don't recommend, since you will typically be engaging with fornicators who carry psychic filth in their auras and within the dojo. Also, many forms of martial arts, like Ju Jitsu, mixed martial arts, etc., are degenerated and incomplete, since the instructors typically lack cognizance of the esoteric discipline of the mind.
5) Glorian Publishing has no affiliation with the Gnostic group in Omaha, Nebraska.
Joyful in hope, suffering in tribulation, be thou constant in thy prayer.
Benedictis, qui venit in nomine Domini. Osanna in excelsis.
"Blessed is he who comes in the name of the Lord. Hosanna in the highest!"