Changing the Structure of Fight or Flight Meditational Talk + Short Meditation Practice

Ever feel you need to give up, or can't keep up? Is your breath shallow & your body tense? Change the structure to one of harmony, with this motivational meditational talk and short meditation practice.

By closing your eyes, and relaxing the body, you will open yourself to the wisdom that is beyond the mere words. You will also receive an energy transmission that is part of each of Tony Samara's tracks here on Insight Timer.

Thank you for choosing one of Tony Samara's meditational tracks today.

Tony Samara, world-renowned spiritual teacher & author of 16 books, has been sharing deep spiritual work & energy transmission for the evolution of consciousness for over 25 years. Combining meditation, detoxing the body, a plant-based diet & a simple lifestyle, he is best known for how his work touches more deeply than words.

Transcript

Hello.

We continue with this morning's transmission.

Just taking a few moments to prepare for this moment of stillness.

Making sure that all is still and quiet around.

Making sure that if there are any mobile phones or technologies that may disturb you,

Everything is turned off.

It's also very good to turn off devices so that they are on airplane mode,

Just to make sure that the radiation isn't affecting the transmission.

Very often there are sources of radiation that we're not even aware of.

Bluetooth and mobile phone technologies and all sorts of things.

Just making sure that the space that you create around you is supportive of this inner still focus.

It's so easy for the mind to be stimulated or to react to stimulus.

It's important to make sure that as much as possible,

At least the external stimulus is more still or more quiet.

May be surprised when looking at all things around you,

How many of those aspects that we take for granted constantly grab your attention or constantly demand your focus.

So it's very difficult to just be in this moment and enjoy this moment.

There are so many other things around as well as inner stresses or inner anxieties that create this state of fight or flight.

Always alert,

Always waiting for the next thing,

Always wanting the next thing to happen more quickly,

Is this sense of so many things need to be completed,

Stress and anxiety to complete them.

Or there is this just,

I give up,

All is too much state of mind where those things are still there in the background but the stress overwhelms so that the mind reacts in a way where it can't really manage or can't complete those tasks in a clear and efficient way.

So it's important that not only do we come back to meditative space inside,

Within our structure,

Within our manifestation here on this beautiful planet,

But to also make sure that the space is as beautiful as the ecosystem of the planet.

So there is a state of harmony or a state of receptivity,

Symbiosis within all that we do.

So we're not constantly relying on just the mind to guide us through.

The mind to achieve this or to think about that or to worry about whatever else or to be in control,

To try to quickly get through all the various things that the mind finds itself very occupied with,

Not just consciously but sometimes there,

Just under that level of awareness that most of us function from.

There is this also constant sense of fight or flight.

We need to worry about things or need to think about things despite those thoughts not really helping to change or to put things into perspective or to create a coherence within that system that we're thinking of.

Despite all this,

The mind still wants more.

It's a sort of addiction.

If you look at it from this state of awareness,

We're addicted to doing something.

And meditation is very different because meditation is about letting go of that need to do.

It doesn't mean you don't do anything.

It doesn't mean you sit passively and just do nothing.

It's not like sitting on the sofa and you just sort of are nice to sit here and relax and do nothing.

It's a very different state of mind.

It's a very different state of awareness than just sitting and doing nothing.

It's actually more active in a way.

If you consider the parameters,

It's more active in a way than the normal reactive mind that we're used to because being receptive means that you're not just sitting there and observing the world without some sort of interaction or some sort of consciousness,

But you are actually interacting with the world in such a way where your receptivity acknowledges that which is around.

The first step is,

As you sit quietly,

Is to just be mindful that you can actually take this moment here and enjoy this moment in all its wonderful senses.

So this moment is not just a mental concept,

I'm enjoying this moment because I can just enjoy this moment,

But actually you may be aware that being still within this moment allows for the senses to become more receptive to that which is around you,

Which you probably haven't noticed.

Around you also within your body.

You may not have noticed because the mind being so busy and needing to react and be in control,

May not have noticed the fact that the body is not quite happy,

Is not as happy with the situation as this fight or flight mechanism where there is this addiction to do things.

So you may notice that the body is a little bit constrained in some way or there may be certain tensions because the body just can't keep up with the mind.

The mind is all over the place and the body,

Well,

Can be all over the place,

But usually not as,

Doesn't move as quickly as the mind from one thing to another because it takes time for the body to get from one place to another.

So if you're rushing from here to there to try to do everything,

The body is much slower than the mind.

So the body always gets tense because it can't keep up with the demands,

The stimulus that the mind creates for its requirements.

You need to do this,

You need to get there,

You need to.

The body just gets tired.

So meditation isn't just resting.

Meditation means that the body becomes more aware of the situation.

So that's the first step in consciousness to acknowledge that beyond the mind there are other aspects of experience that need your awareness.

So when you extend your awareness into just the way that the body is in this moment,

Whether it's stressed or whether it's happy,

Whether it's caught in some sort of pain or whether it's just supporting you,

Whether you're not even aware of your body,

Some people won't even understand that they have a body because they're so busy in their minds and it only takes something to remind them,

Such as bumping into a door or hitting their head against some sort of cupboard.

Ouch,

That's my body.

Yes,

You have a body.

And perhaps throughout that time,

Trying to get from one place to another,

The body hasn't really been aware.

So the first step in meditation is to bring awareness into the senses.

To make sure that the senses are aware.

Not just the body.

That's the first aspect of awareness,

To make sure that you're here physically in your body.

Feel your feet and you feel your hands,

Feel your shoulders and you experience what state or manifestation you've created within your body.

You're supporting your body by being present to its wonderful,

Wonderful energy,

Its aliveness,

Its healing capacity,

Its potential.

Or you just support in a thought that the body is just there to help that thought move along.

So there are many other dimensions than the mind that awareness needs to manifest within.

The body being very important.

First step,

As you become aware of your body and you become aware of any tensions,

You can just let them go,

Relax consciously.

Okay,

I don't need to hold the body posture in this way.

I don't need to be crunching or I don't need to be slouching or I don't need to be tense around my shoulders.

I have a choice in this moment.

With awareness there is a choice.

I have a choice in this moment either to continue in this way or to let the tension go.

There are just two choices.

Most people don't even have that awareness to realize that they have a choice.

But in meditation that's the great thing when meditating.

Is that the mind relaxes enough for you to begin to be receptive to the choices,

To the many choices that exist,

Not just for your body but also for the other senses.

So you may realize that you've been holding the breath because trying to get from one place to another there is a tension around the diaphragm and you're not really breathing deeply or not really grounded.

You can never be grounded if not in touch with your body so you're breathing in a shallow way where the mind continuously gets stimulated not just by circumstances but also by your very own structure.

So if you begin to change this structure not only are you creating awareness within the senses but you're also creating the receptivity that allows for those senses to acknowledge the many choices that are possible in this moment.

So you can breathe in a different way.

Of course you can.

You have the capacity to breathe deeper.

So maybe just look at this right now as you breathe in and breathe out.

Make sure the diaphragm is relaxed.

The body posture is correct.

No strain,

No crunching,

No slouching.

Just open so that you breathe in in such a way where the breath allows you to see the world or to experience the world from a very new perspective.

Just breathe in deeply.

Everything just follows the breath.

Breathe in deeply.

As you breathe out,

Let go.

It's a wonderful feeling just to come back to the breath.

The sense of smell expands so you may breathe in the wonderful aspects of air and acknowledge that what you're breathing in is actually allowing your body to expand and to connect to awareness in a very new way.

So your breath allows you to breathe in all the aspects of manifestation in a way where you're more conscious,

More aware.

Maybe breathing in the air,

The winter air,

Where you just become aware of winter through your breath.

You may be breathing in all the smells in your apartment or your house.

You may be just aware that there is information in the sense that the breath is allowing you to become more aware of.

The same with taste and the same with hearing.

Same with just touch.

Just give those wonderful senses a moment of your attention,

Of your awareness.

As you allow the senses to realize that they are part of your experience,

They don't need to constantly follow the mind which is too busy to keep up with.

They can begin to relax.

So receptivity means that the senses relax but they don't stop working.

It's not like sitting on the sofa and you're just sort of okay.

You don't need to do anything.

They become more receptive,

So more interactive with the environment,

The external environment as well as the internal environment.

Very often as you ground yourself here in the body,

Become aware of the senses,

You realize that there is a lot more going on inside than outside,

Inside of yourself.

The senses help you to connect to the experiences that are happening within.

The senses are too busy following the mind,

The receptivity doesn't allow for connection with perhaps the energy of your body,

The feelings,

The deeper feelings that are going on inside,

Your belief systems.

Just all those things that are very often automated so you don't even have the awareness to realize that that is what is driving you,

That is what is keeping you busy.

So then receptivity goes far beyond just the external,

Far beyond just relaxing the muscles of the body or far beyond just being able to breathe in a deeper and more profound way.

Within you realize that receptivity opens you up to many choices.

So awareness now becomes consciousness.

As you breathe in and breathe out and let go,

Let go of the mundane and come back to this wonderful moment where possibilities are endless,

Where your potential is unlimited.

Realize that consciousness is the central thread that is guiding you.

So as you breathe in and breathe out,

Simply become more conscious of the stillness within.

Become more receptive to the inner intuitive aspect that is part of stillness.

There is no need to think or feel or force yourself to breathe in any specific way.

Simply allow for the still point within to guide you.

Just like the breath,

Flow with consciousness.

As you continue in stillness,

Allow for the vibration of the mantra to guide you deeper and deeper.

So,

As you breathe in and breathe out,

Let go of the mundane and come back to this wonderful moment where possibilities are endless.

So,

As you breathe in and breathe out,

Simply become more conscious of the stillness within.

So,

As you breathe in and breathe out,

Let go of the mundane and come back to this wonderful moment where possibilities are endless.

So,

As you breathe in and breathe out,

Let go of the mundane and come back to this wonderful moment where possibilities are endless.

So,

As you breathe in and breathe out,

Let go of the mundane and come back to this wonderful moment where possibilities are endless.

Reviews

Thank you! Namaste
🙏👼💕🌹⭐

22 min yet it felt like a glorious hour. This was amazing!! The voice is total ASMR too soooo soothing.

Nice calm voice. Helped me to get back into my body and let go of some panicky feelings. The mantra/chanting at the end was good too. Adding this to my favorites. Thank you.