Feeling Safety: A Guided Meditation

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This is a guided meditation for when we are struggling with anxiety and negative thoughts.

 

The underlying cause of anxiety and negative thinking are false beliefs. These false beliefs are fear-based. Quite simply, we don’t feel safe in the present moment. We don’t feel safe in our bodies. We feel that, just around the corner, there is probably a menace, a terrible awful thing that is about to happen—and so we stay on guard.

 

This is where anxiety comes from. This is where worried, dark thoughts come from, as the brain tries to save itself by imagining and planning for worst-case scenarios.

 

This meditation, “Feeling Safety” is very simple. We can practice anywhere, anytime. We can do it during a meeting at work. We can do it while you’re with your children or at the grocery store. It can be done with our eyes open and while we are standing or moving.

 

The meditation brings a feeling of peace, ease, and safety because it draws our attention away from the vicious loop of negative thinking. It places our attention squarely on three simple things: hands, feet, and mantra.

 

Through this meditation, we replace the negative thinking with a positive truth that will instill confidence to return to our daily life. Understanding that we are, ultimately, safe and protected within the home of our bodies gives us a sense of ease and confidence. The fact that our bodies are firmly rooted to the Earth through our feet is a metaphor for what is true on a spiritual level: we are always connected, we are always safe.

 

As with any meditation, please make this your own. Feel free to add your own elements, and/or skip parts of this meditation that don’t make sense for you. Play with it. Feel it out. Take what works, and discard the rest.

 

Step One

Acknowledge that you are feeling anxious and having negative thoughts. In your mind say, “Okay, now I will do the Feeling Safety Meditation.”

 

Step Two

Begin to gently tap your fingertips against the palms of your hands. You can start with your left hand. Simply observe the sensation of it—the physical sensations of your fingertips tapping against the palm of your hand. Are your fingers hot? Cold? Sweaty? Sticky? Is the skin of your palm soft or rough? Are your joints flexible or stiff? Is the movement fast or slow? Are there sounds? Are your nails sharp? Simply notice, on a physical level, how it all feels. After you’ve done this with your left hand, repeat the same process with your right hand. Do this for a few minutes.

 

Step Three

In unison, with both hands simultaneously, tap your fingertips against your palms. Try to coordinate the movement so that both hands are perfectly in tune.

 

Step Four

While continuing to tap your fingertips against your palms, repeat the mantra: “I am home in my body. I am safe in my body.” If you are with others, you can say the mantra silently in your mind. If you are alone, you can say it out loud. Say this mantra as many times as you need to until you begin to feel calmer and more peaceful.

 

Step Five

Now stop tapping your fingertips against your palms. Begin to gently tap your feet against the ground. If you are in public amongst others, this can be a very subtle thing—just a very light tapping will do. If you are alone, you can tap more forcefully, if you wish. You could even stomp on the ground, feeling the vibration rise up through your leg. As you tap or stomp your feet, continue to the say the mantra “I am home in my body. I am safe in my body.” Do this as many times as you wish until you feel better and ready to continue your day.

♥♥♥

 

How did this meditation go for you, dear ones? I’ve love to hear about your experiences in the comments below.

Releasing into Trust: A Guided Meditation with Anya Light

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The following meditation, called the Triple R Meditation, was spontaneously developed in the spring of 2017 by Anya Light.

There are three steps to this meditation: Retreat, Re-emerge, and Release. Ultimately, the aim of this meditation is to relax and to feel what it feels like to trust the Universe.

Please feel free to explore, bend, and adapt this practice for your own purposes… have fun with it!

And, if you feel this practice resonates with you, please share it with others.

 

STEP ONE:

The first step of this meditation is called Retreat.

Find a place you are unlikely to be disturbed by others. If you live in a city, this will then probably be a place indoors, in the privacy of your home. Set a timer for thirty minutes, so you can drop fully into the meditation and not have to worry about checking the clock. The timer helps us relax.

Find a comfortable seated position. You do not need to sit on a meditation cushion or anything special. Just make sure you’re sitting up straight, in a comfortable way.

Close your eyes. As you close our eyes, you retreat from the busy, noisy world and enter a space of stillness, silence, and peaceful darkness.

Begin to bring your attention to your breath. Simply observe how your breath feels coming in and out of your body. Observe the physical sensations without judging anything as good or bad, right or wrong. Simply feel. Enjoy feeling.

If you find that your mind gets distracted from your observations and begins its usual thought processes or worries, that’s totally okay. Once you notice that you’ve been thinking, gently bring yourself back to noticing your breath. It is key that you try to do this gently. Remember that it was quite easy for you to move from observing your breath to thinking. Make it your aim to make it just as easy to move back in the opposite direction. No need to judge yourself for thinking or make it a huge effort. Simply and gently bring your attention back, as light as a feather and as smooth as silk.

As you rest in this dark, calm space, in your own personal luxurious retreat from the world, you will find that your nervous system relaxes. You find that you begin to feel some peace.

 

STEP TWO:

After you have lingered in the Retreat step of the meditation for a while, you can then move on to the next when it feels right. There is no set recommended time for when to transition. Simply move to the next step when you feel you want to.

Thus, because of this flexibility with time, the Triple R Meditation will feel (sometimes vastly) different each time you do it. Although it is recommend to allow yourself a full thirty minutes for this meditation, it is also true that you need not even progress past the first step in some instances. If you are having a particularly stressful day, then it may feel totally good and right for you to simply linger in the first step for the full thirty minutes. This meditation truly has a lot of flexibility built into it. How and when you progress to each stage is up to how you’re feeling that particular day.

If you feel that you are ready to move forward, then you can gently open your eyes. Now, you enter the Re-emerge phase.

It is here that you have your visual sight available to you again. You partially enter the busy world again. Yet, you remain still. Choose a point on the floor a few feet in front of you, and gently keep your gaze at that point. Keep your eyes fully open (as you normally would in daily life), and if you find your eyelids drooping in sleepiness, do your best to keep them open.

Continue to observe your breathing, just as you did in step one. Watch your breath moving in and out. Watch without comment or analysis. Simply watch, simply feel. Be with the breath. Simplicity.

During this step, with your eyes open, you mind find now that your mind wants to become a bit more active. Your thinking mind might really want to return and take over the show. Just as in phase one, if you notice you are thinking, that’s okay, simply return your awareness easily and effortlessly to your breath, without comment or judgment. Try be as a light as a feather in your mental movements. Be as sweet and clean as the crisp spring air.

 

STEP THREE

Once you come to a place within yourself where it feels good to move forward, then you spontaneously move into the step three, which is known as Release.

Again, depending on the day you’re having and where your consciousness is at, you may not reach this step on some days, which is totally okay. The goal is not to dutifully complete each step like a robot. Rather, the goal is to simply trust yourself enough to know what you need each day. Maybe on some days you need to linger in retreat mode for the full thirty minutes—if so, that’s fine! Maybe some days you enjoy ten minutes in phase two, and that’s enough. On other days, you may experience the full cycle. Whatever you feel is right.

This final phase is known as Release, and, in some ways, it is paradoxically the most advanced as well as the simplest of the three stages.

Here, you remain seated, yet you begin to allow your eyes to drift where they feel compelled to move and you allow your consciousness to release sole focus on the breath. Your eyes may gently move about the room. You may allow yourself to notice sounds in the room, different sensations, and whatever calls to you in that moment. You may move or stretch your body a little. You release into an effortless awareness, where there is no goal except to be present with what your consciousness naturally is drawn to.

This is the phase of trust.

If thinking arises, simply notice it and let it go. The point of this phase is not to think our usual thoughts, but to allow our brains to revel in simply observing and noticing what they want to observe and notice. We may, at times, naturally want to return to focusing on the breath—because that’s what feels good. If so, go for it! Indeed, in this third phase, the key is to simply do what feels good, free from our normal thinking patterns.

The first two phases are about resting, detoxing, and de-stressing. This third phase is about entering the world again. We have our sight back, and it can go where it wants. We have released sole focus on our breath, so we again have the full power to direct our consciousness to what it finds most interesting or curious in the realm of sensory perception.

In summary, this third phase most directly trains us to live our daily lives within a constant state of meditation. As we Release, we allow our thinking minds to move into the background, we allow our egos to dissolve, and we live and enjoy the world around us in a very basic and beautiful way. This step takes enormous trust, as this is not how we have been conditioned by our society to live or be. This step takes daring, boldness, dedication.

We allow our separate self to die to the beauty of the Self of Spirit. We allow our Divine Essence to move into the foreground—which can only happen if we allow our separate-mind-self to move into the background.

Allow yourself to enjoy this final step. Even if you’ve found many meditation techniques to be boring or a chore, you may even find that when the timer rings, you want to keep sitting, because it feels so good!

 

CLOSING

When you are ready to end the meditation, bring your hands together in front of your heart in gratitude.

Say a few words of thanks—to yourself, the Universe, your angels, God, or whatever feels right for you. End the meditation in a feeling of gratitude.

 

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Contact Anya today to book your personal spiritual guidance session

 

 

 

Living in the Breath: A Meditation of Divine Consciousness

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About the Practice

All is one. Each of us is a unique embodiment of One Consciousness which is the first cause and from which all of creation flows. The dance and dancer are not separate, just diverse expressions of the whole. The wave and ocean are not separate or divided, but both aspects of the same fluid essence.

Within the absolute, there is no division and no separation. Within the realm of the absolute all is one, all is whole and all is united. The essence of infinite pure being, pure awareness, pure presence, pure consciousness in expression constitutes the whole of un-manifested and manifested creation.

Non-existence or non-being is not an experience which can be known or realized. Therefore, it doesn’t exist except within the perceived absence of awareness. There is no such existence that all-encompassing consciousness truly isn’t, so the concept of actual death is merely an illusion we’ve temporarily bought into. How can we come to know our self completely until we’ve perceived what is seemingly not-self? All experiences in our life form the journey to know and express our authentic self.

Going inward, we’ll find presence, awareness, pure being. When we look for and seek this treasure outside of our self we may temporarily feel comfortable but always end up feeling emotionally chaotic, agonized, pained, and like life is a struggle. We can never be truly separate, but sometimes it may feel that way when we are, seemingly, looking in the wrong direction. Seeking the greatest treasure outside of our self creates pain and struggle, while going within brings peace and harmony.

Aligning with our authentic whole self regularly until the point of becoming one with pure being, pure presence, absolute awareness as a constant state, is what is commonly called enlightenment or self-realization.

When we awaken to our infinite nature that resides within we have access to the force that breathes life into all of creation. By giving birth to our authentic self, we allow our physical form innate connection to infinite divinity expression. To express from our inherently divine nature each moment is what the mystics term self-actualization. We each have a connection to the force that creates worlds within our very own being. When we allow that alignment and express from that awareness, we will start to create a life beyond our wildest dreams!

How to do the Practice

Part One

Close your eyes, breathe deeply, having all the attention of your focus on your breathing; focus only on the movement of energy flowing in and out.

Allow all thoughts to come and go, but always bring your focus back to here and now, completely following your every breath.

When breathing in, allow your focus to follow the energy and breath coming into your being. Then on the out-breath allow your focus to follow the energy outward, allowing yourself to relax and surrendering your whole being, your body and mind to this very experience.

With each breath, allow your being to be more and more relaxed.

Each breath is a perfect expression of both yin and yang, allowing all naturally. Any forcing, trying or effort occurring should be relaxed by the focus of your out-breath. It is a natural flow, not an efforting practice.

The energetic aspects of this practice are allowing, being, surrendering, flowing, easing, relaxing and contentment. All thoughts within the mind should be allowed, but come back to your breath each time you realize you are thinking or following a train of thought.

Allow all the attention of your focus to be on breathing, relaxing your whole being and slowing your mind and thoughts.

 Part Two

When the thoughts have slowed completely down to the point of dissolving and you are very relaxed, release all focus entirely and just reside within the expansion of pure creative potentiality; allowing yourself to be the observer of all, attached to none.

Letting go of all control, force, and focus, we surrender to the expansive space of pure presence.

By not consciously directing our focus, we allow it to expand. No longer direct your awareness, just completely allow it its own direction.

Just be, not dictating anything, letting go of all.

You are no longer your body, but your body is the physical vessel contained within you. You are no longer the thinker of the thoughts, but thoughts are allowed and observed through this space of presence that is the essence of who you really are. It is no longer the processes of your being that you identify as, but the infinitely creative essence, the peace and the eternal awareness beyond all form, which you really are.

The pure presence of absolute awareness is the complete consciousness that you really exist as. Be that. Allow that. Honor that. Enjoy that.

Part Three

Now bring that awareness and pure presence of your authentic being fully into your physical vessel, as you live your daily life.

Feel your body. Feel through your senses. Experience what your sight shows you in your current view.

Allow your self to be aware of your experience without analyzing it; without thinking about it or dissecting it. Just allow it to be without judgment.

Experience the physical sensations you are currently feeling on or within your body. What sensations do you feel through touch? Maybe a whispering tickle on your head or something within your hands or on your fingers? Don’t think about or label everything, just allow it to be as it is. Just experience it, just feel it; feeling it purely without analyzing any of it.

Allow yourself to listen to the sounds you hear. Experience the sounds within this moment. Experience all the smells and tastes. Purely feel all the bodily sensations; allowing all sensations to really captivate your now moment experience.

Living fully is to experience without analyzing, labeling, judging and dissecting. It is what’s termed as living in the moment; divinity expressing in physicality.

We are bridging the gap between our meditative state and our everyday life, which is usually called walking or waking meditation. By embracing each and every moment fully, we truly live life as it’s meant to be.

Being present means we are fully aware and embrace our physical experience, but that we are not identifying with our thoughts. There is no psychological attachment to that which our mind perceives. We are purely living; we are thriving. We are living purely by feeling through our heart and feeling through our body’s senses.

Focusing on our breath, relaxing into now and letting everything go; letting everything just be, completely content as things are, in the still quiet space within, surrendering all focus, control and force, allowing our awareness to expand exponentially to encompass the all-pervasive energy of being, and residing within this infinitely creative space is to align with absolute awareness.

When we allow that space to be where we reside while engaging in life, we are expressing as pure presence and are fully ‘in the moment’. When we commune with nature we are connecting to this same essence, which is the foundation of all.

Being fully in the moment is to live in alignment with the realm of infinite wisdom. There is no question here, no doubt, fear, analyzing, labels, or identification with our mind and thoughts.

When we are seeing from the perspective of our inner heart space, we’re seeing from the perspective of divine consciousness.

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Anna Horst is Creator, Energetic Empress, Psycho-Spiritual Consultant, & Empowerment Adviser at ConsciousManifesting.com