Focus on 4 Powerful Attitudes Meditation

In this 50-minute meditation with a breathing focus, as well as many silent spaces for integration, Tony Samara encourages us to focus on four aspects of positivity, allowing us to recognise the power within the breath, free the mental chatter, rise above the challenges, and embrace the joy of being part of the ascension/transformation process. Recommended for listening to just prior to sleeping for a restful good night’s sleep.

Transcript

Today I thought to practice a meditation.

It's a long meditation,

So rather than explain very much,

I will just present this meditation and you may wish to practice with me.

I'll be practicing with you and transmitting the energy of healing as well as speaking about the meditation which is in essence about healing and purifying your body and the energy inside of your body.

So when you're ready,

Just taking a few moments to come back to stillness.

As you come back to stillness,

Just expanding as you find the stillness within,

As you connect and come back into alignment to the stillness,

Just connecting to the sense of expansion that happens when you're still.

When the distractions and the various other perceptions that the mind processes,

When that is let go of,

Then there is a sense of expansion.

And within the expansion,

Connect to or imagine if it's difficult to connect to four positive aspects of meditation.

These four aspects are joy,

Gratitude,

Love and deep compassion.

These are four positive emotions that you can bring into the space as you come back to stillness,

As you come back to the sense of expansion.

And there is a fullness of joy,

There is a fullness of gratitude,

There is a fullness of love and there is a fullness of deep compassion.

These four positive emotions help you to ascend to a level of consciousness that is not normally understood.

It can be mundane as you ascend to this higher state of consciousness.

You'll notice that these four positive emotions help you to rise above the limitations of the mind,

To rise above those challenges that so very often can bring us down to a level of heaviness that then creates more of the same.

So you don't have to believe in anything,

You don't have to understand anything,

You just have to come back to the sense of what it means to be in a space of joy.

So you can imagine something,

Something joyous,

Something that brings about joy,

Something that's light-hearted,

Something that is beautiful,

That allows you to connect to the joy deep within.

And the same goes for gratitude.

It doesn't have to be something amazing or something life-changing.

It could be just something as simple as the sunset,

Or as the luminosity of the moon,

Or something that someone said or indicated that helped you to feel good about yourself or good about something in the world.

And so just extending this space of gratitude within the stillness,

Within this expansion,

Within this ascension that is happening.

And the same goes for love.

This word is often misunderstood.

Love is a very powerful unifying force.

So love is just the understanding that we are all connected,

That everything that is happening happens for a good reason,

Not to justify the pain or suffering,

But that as we contain this love within our experience and extend this love in our communication,

Then there is a unity,

There is a sense of oneness.

And the same for deep compassion.

So deep compassion is just the beauty you feel or you experience as you connect to something that in life reminds you of why we're here,

The importance of why we're here.

So being compassionate because someone is struggling is a very beautiful emotion because it helps the movement beyond the struggle so that the ascension is not just an experience that you're having within yourself or a selfish experience that's just happening for you,

But it's almost as if we rise above the mental chatter and the limiting thoughts that our culture,

Our society so very often reinforces on a subconscious level.

So there is no belief or dogma that's needed to rise above these heavy thoughts or these constricted ways or challenging ways of creating the space around you.

Your mind doesn't have to be constricted in a limited,

Specific way of seeing or thinking about things.

You can let that go,

The limitations of the mind,

The limitations of perception,

And just rise above in a very compassionate,

Beautiful way.

Rise above the pain and the suffering that your mind might be very aware of.

When you do this,

You do come back to a very pleasant and deeply relaxing state.

When you rise above and beyond those difficult,

Heavy feelings,

You do recognize that you're feeling more rested,

That you're more peaceful,

That there is more clarity and energy that's helping you to really connect to the learning that's within this state of expansion.

We can move deeper into this movement,

This rising above the mundane,

Rising above the heaviness of mundane thoughts.

But before we do this,

Just give yourself a few moments to relax and let go.

Deep breath,

Deep breath.

Rising above the heaviness of the mind requires a clarity and focus that happens naturally in meditation.

As you sit now and relax and let go,

You're naturally helping your mind to focus on a dimension that's normally ignored or forgotten or even not there on some level.

This dimension of expansion is normally forgotten or ignored or misunderstood,

Because we're so very busy connecting to the chatter of the mind,

The way that the mind processes information and understands reality.

As you let that go and create this sense of expansion,

As you rise above just the mundane aspects of the world,

It's almost as if you can imagine yourself flying high up into the beautiful sky.

Notice how blue the sky is.

Notice how warm the light shining in the sky,

How warm this makes you feel,

How supported you feel when connecting to the beautiful elements that are around you.

As you breathe in and breathe out and connect to these beautiful elements,

Especially the element air,

You know that the element air is very much connected to joy,

So you can express your joy by being very creative and exploring this element.

If you're imagining yourself as a beautiful bird flying in the sky,

Just imagine that you are much more creative,

You're just playing around,

Enjoying the space.

The space is infinite,

You don't have to stay connected to a heavy thought.

You can just explore the infinity of space and expand,

Expand.

This is what it means to rise above.

So you're creating an attitude that rises above all the mundane aspects that so very often creates a perception,

Creates a way of thinking that then limits our experience of joy.

But now you're free to explore the joy of being without any limitations.

The sky is beautiful.

Look around you and notice that there is just space all around you.

When you connect to the element air and the sky in this way and recognize that the energy of joy is contained within this element,

Then you recognize something that's very simple and very easy and amazingly powerful to use,

And that is the power that's within the element air that you're breathing into your body,

That you're connecting to as you explore the space.

And you're experiencing this energy directly,

Just as it is,

Rather than through the mental process of your thinking or through the emotional process of your emotional body.

You're directly connecting to the space that is around you.

When you do this,

You will experience a sense of inner peace,

Because being creative and joyous in this way means that that which has challenged your mind and brought you down to thinking about a problem,

Now is transformed as you ascend,

As you rise above the mental chatter,

The mental problem that the mind is thinking about,

As you move beyond the heaviness of the mundane,

As you transcend,

As you ascend into the space,

As you connect to the element air,

You will discover that it is natural to come back to inner peace,

Because you will discover a clarity,

You'll be able to see,

Your vision will be much more clear,

And you will see this clarity all around you and recognize it directly deep within you,

Helping you to understand and experience inner peace.

You will recognize that as you do this,

That you have courage to be even more creative than you thought.

You'll recognize that as you do this,

That it's easy to let go of those challenges,

It's easy to let go of the tension,

The stress,

As you breathe in and breathe out,

Notice this,

It's easy to let go of any constriction in the body,

You're flying free in the space.

There's no need to tense,

You can relax the shoulders,

Relax the face,

Relax all parts of the body and just let go,

And appreciate the beauty and magic that's within this beautiful space that you're exploring.

You let go of those habits and self-destructive patterns that are there in the background,

You're now rising above,

You're ascending beyond all those things,

And life is no longer a challenge,

You're just free in this moment to explore and to connect and experience the inner peace that comes from the spaciousness that you're now recognizing,

That you're now connecting to,

Communicating to.

Deep breath,

And do this for a few moments,

Relaxing,

Connecting to the inner peace.

Deep breath,

Appreciating the beauty and the magic as you explore the space creatively,

With inner peace comes joy,

As you explore and connect and experience this beautiful inner peace as you let go of the heaviness of the mundane,

And it's natural to connect to joy.

And this joy helps you to move beyond,

To rise above the limitations,

And to connect to gratitude,

A beautiful attitude.

As you connect to gratitude,

This simple way of understanding,

Recognizing the energy within life helps you to connect to the relationship with your physical body,

The earth,

And the earth is like the beautiful temple.

The beautiful temple is what helps you to connect and integrate the experience of joy within your spiritual practice,

But also within the way the structure that your body allows you to understand this level of reality,

The way that the body helps you to transmit the information and the energy that is around you in a way that is very connected to a sense of joy and gratitude.

As you imagine yourself connected to the earth,

Maybe walking on beautiful,

Warm grass,

Soft and gentle,

That helps you to ground and connect to the earth in a very profound and beautiful way.

As you do this,

Just let go of the frustrations and the judgments that we very often hold deep within our bodies,

That very often goes against the life energy that our bodies communicate to the space around us.

As you let go of those frustrations or judgments,

You're purifying the body.

So imagine that this temple is now being cleansed and purified,

And all the heavy thoughts and all the heavy feelings that so very often end up within the physical body,

Held by the muscles or held by the organs as toxins or as constricted energy,

Just let that go.

If you have an old belief system,

I'm not pretty enough or I'm not perfect enough in some way or my body's not good enough,

Remember this is also part of the judgment or frustration that can very often create unhealthy and destructive energy within the earth element that is your body,

Within the temple that is your body.

Gratitude helps to change this,

How you experience your body,

The structure of your body,

And how you connect to and communicate to the temple that is the earth.

This helps you to reduce the stress that the mind,

The mental aspect of the brain,

Keeps recreating deep within.

This helps you to reduce the inflammation and the constriction and the toxins within the body.

You're cleansing and purifying and healing your own inner life force.

You're allowing that to unleash its own healing power deep within.

Deep breath as you imagine the beautiful earth connecting to you,

Strengthening the temple that is your body.

Deep breath,

Letting go.

Notice how as you connect to the earth,

Connect to the temple,

The beautiful temple within,

How much easier it is to let go of judgment,

Fear,

Anger,

Frustration,

Tension.

Sometimes not just obvious judgment or fear or anger or frustration,

Sometimes hidden in the subconscious.

So the cleansing happens on many levels.

You may notice that your body relaxes,

You may notice that the temple that is your body unleashes its own healing power so that everything begins to transform from deep within,

Or you may not notice the subtle changes that are happening on a deep subconscious level.

You are now cleansing and purifying the body.

You are connecting to the earth and the earth is unleashing its healing power deep within the organs of your body,

Deep within the very structure of your body,

So that the life force,

Your own healing life force,

Transforms the temple so that you are celebrating your existence,

Your manifestation here in this dimension from deep within,

This sense of joy,

This sense of gratitude that allows you to just be more present,

More connected,

More in touch with the earth and the healing forces within the earth.

Take a few moments to just explore and connect to the healing forces that the earth supports you and nurtures you with.

Recognize it's subtle,

But it's there.

You may want to imagine yourself in a forest or on a beach,

In a place where you're more aware,

More sensitive to these forces that are contained within the natural elements,

The earth elements,

That you now,

As you breathe in and breathe out,

That you now gently connect to.

Deep breath.

It's important to let go of the fear,

The anger,

The frustration,

The judgment,

Those negative thoughts and feelings.

Allow them to drop away.

Allow the earth to nurture you like a mother,

Connecting to the depth of your being and unleashing this deep healing force that purifies and cleanses your body on all levels.

You may just want to imagine your body being cleansed,

Being cleansed by the elements,

The healing elements that you connect to deep within the earth,

Just energies that you become very aware of that help you to reach out to the world in a much more positive way.

You begin to experience things from this sense of positivity as you let go of the fear,

As you let go of the judgment,

As you let go of holding back and just connect to the earth elements in a joyous and grateful way.

Allow joy,

Allow gratitude to help you to connect to this ascension,

This movement beyond the mundane,

So that you rise above the mundane mental thoughts or feelings and connect to the higher dimensions deep within.

Allow yourself just to explore this without pushing or trying,

Without wanting or needing to do anything,

Just be still and receptive and allow the energy to come to you.

The earth will heal you,

The earth is transmitting the energy and connecting to you right now.

All you have to do is let go,

Let go of that fear,

Let go of that judgment,

That anger,

That frustration,

Whatever it is that's holding you back,

Let that go and allow for the joy,

Allow for gratitude to guide you in this more positive way.

A beautiful attitude that now is part of this experience of transcending,

Ascending beyond the limitations that the mind is so very used to.

Deep breath,

Deep breath,

Let it go into the stillness,

Enjoying the spaciousness as you transcend,

Move beyond the mental chatter of the mind,

The heaviness of certain feelings and emotions.

But now as you explore this spaciousness,

Recognize that unity or love allows you to connect more deeply to this sense of ascending,

The sense of moving beyond.

Love is a deep force,

A powerful force,

A unifying force and it's very connected to the light,

The element fire.

You may wish to imagine love as a beautiful luminous light that shines brightly from within itself.

So love is within itself healing and as we come back into alignment to the energy of love,

Then everything becomes easier,

Everything becomes more simple and everything that we do,

Every positive thought and feeling deep within our hearts become very,

Very powerful.

And this power helps us to recognize that we're empowered and free to connect to the source,

To the essence,

Which is the light itself.

Connect to the light just by sensing this luminosity within your body,

Within your thoughts,

Within your feelings,

Expanding this luminosity so you connect to the spacious energy that is all around you.

You're connecting not just to your body,

But you're also connecting to the space,

To the universe,

The cosmos.

It's a wonderful sense as you expand from this powerful attitude,

From this powerful understanding,

From this powerful connection to love.

When you feel at home in this light,

When this light reflects back its beauty,

The qualities of love that you recognize deep within your heart,

Then those feelings of unworthiness or those feelings that create a sense of separation or the sense of not being loved,

Unworthy of being loved,

This gets naturally healed in a very powerful way.

Love is a very powerful healing force.

It helps you to open up and to experience love rather than the pain of,

Say,

Unworthiness or the pain that creates suffering.

Deep breath,

Allow the light to shine within your heart and imagine the warmth of this light just helping you to be softer,

More kind,

More gentle,

More gentle in the way that you connect to yourself,

The way that you think and feel about yourself and also others.

Deep breath,

Here we recognize that it's not always important to have someone outside that helps us to feel loved.

As we ascend and connect,

Then we experience an unshakable sense of unity,

A oneness where there is no pain and there is no sense of separation.

This expansion,

This ascension that happens deep within,

Deep within the heart and deep within the energy of the body,

Helps us to reconnect to the power of love from deep within our hearts.

This will let go of any past hurts,

Any past situations that hold us in this thought process of hurt or pain or being unloved or whatever it is that creates separation.

By letting the past hurts go,

The past pains,

The past situations that created suffering,

You truly allow yourself to experience deep forgiveness and understand what it means to live life without fear,

Rather live life connected to love,

In alignment to love,

In alignment to the light that shines deep within your heart and with every breath that you take,

Just sensing that this light expands into the universe,

Expands into the cosmos,

A wonderful sensation of freedom.

The light helps you to expand into this deep state of unity,

Breathing in,

Breathing out.

Just take a few moments to experience what it means to be connected to love,

This positive attitude that helps you to ascend,

To transcend and to let go of the past.

Deep breath,

Deep breath.

Now as we explore deep compassion,

The energy of compassion is connected to the element water.

You may wish to imagine yourself in a very beautiful place close to the element water,

Perhaps the sea,

Perhaps the ocean,

Perhaps a little stream trickling through a forest,

Perhaps the melting of beautiful snow,

Pure and white snow melting into crystal clear water,

Perhaps a beautiful spring,

Perhaps a river,

Perhaps a lake.

Just imagine within your mind,

Within your body,

Within your feelings,

This element and sense this element deep within.

Empower the sense of compassion,

Empower it with this visualization,

This connection that you have with the element water.

Deep breath so that you can experience your connection to this beautiful element and to the powerful attitude of compassion,

Connecting and visualizing to a beautiful element.

And notice how the element of water is free,

It moves in a way that's very different from the element air,

From the element earth,

It's more of a flow.

And this is what compassion is,

It's a flow that helps you to end separation and end loneliness,

It helps you to connect to yourself but also to everyone and every aspect of life,

All living creatures,

All aspects of nature.

As you reconnect to the power of nature in this way,

Gratitude expands and becomes the attitude,

The final attitude that helps you to experience this ascension,

This rising above,

The mundane way of thinking,

Way of perceiving the world.

When you perceive the world from a deep state of compassion,

Then everyone and everything,

Every aspect of life is important,

There is no separation and hence no loneliness and hence none of the reasons that deep within our souls,

Deep within our essence,

None of those reasons why we need to feel lonely.

We recognize that we are coming back to this wonderful state of connection that is compassion,

Deep compassion.

You'll know from your experience that as you do this,

You will take responsibility for that which helps you to be empowered in your everyday life,

You'll take responsibility to make sure that is part of how you express your compassion.

So you'll transform and let go of certain things in your life and you'll be more responsible in the way that you activate the positive within your life,

There'll be more energy in the way that you do things.

Notice this,

The empowerment happens as you expand,

As you transcend,

The empowerment happens on all levels,

So the whole structure of your being now transforms as the structure needs to transform,

Your body,

The energy within you,

Your thoughts,

Your feelings,

Those aspects of yourself need to transform so that you can maintain this deep connection with the ascension process that you are now allowing yourself to connect to,

This transcendence that you are allowing yourself to experience from a very deep sense of positivity,

From the four positive emotional powers that you are now connecting to.

And the last one is compassion,

Compassion allows you to be powerful yet practical,

Practical in ways that mean that you will be more responsible,

More in touch with the positive that allows you to take those steps in a positive and happy,

Joyous,

Flowing way.

Give yourself a few moments now as you breathe in and breathe out to live your life without those normal compromises that create a limitation because of the fear or because of the pain or because of past experience.

Know that the space that you are connecting to as you connect to compassion helps you,

Guides you to take those steps,

Those positive steps in a very powerful and practical way as you breathe in and breathe out and let go.

Know that everything is connected and as you feel compassion,

Deep compassion for all that is life,

Everything is connected and the connection,

The symbiosis of life helps you to continue to transcend,

To continue to connect to the spaciousness that is life.

Spend a few moments now with your eyes closed,

Just sensing this compassion,

Compassion means a love that is so beyond the personal,

You just feel connected to everything.

You may wish to repeat within yourself this mantra,

I am connected to the light,

I'm connected to the earth,

I'm connected to the sky,

I'm connected to the element water,

The earth,

The sky,

The light,

The sun,

The rivers,

The streams,

The ocean,

And I have this deep compassion,

This beautiful deep compassion that I'm extending into the space that is around me.

So that everyone,

Every human being,

Every living creature,

Every aspect of life recognizes this sense of powerful and practical compassion that now is vibrating all around you within the space,

Vibrating as an energy that is recognizable just like a thought,

Just like an emotion but even more subtle.

Deep breath,

As you breathe in and breathe out,

Close your eyes and just in stillness recognize that you are now free,

As you extend your energy into the spaciousness of being,

You're free of the mundane,

You're free of the heaviness that the mind very often creates when thinking of problems,

You're free of those burdens and those stresses and those anxieties that very often bring the emotional body down to a level of mundaneness that holds us back,

You're free.

As you breathe in and breathe out,

Just connect to the flow of your breath and this sense of expansion,

Freedom,

With every breath more stillness,

With every breath more relaxation,

Letting go,

Letting go into the beautiful flow,

Peaceful and relaxed.

You may wish to take a few moments now just to integrate the process of transcending beyond the mundane.

Give yourself a few moments to just be creative in stillness or maybe writing in your journal,

Reminding yourself of the four important,

Powerful,

Positive attitudes,

Writing them down,

So that you remember these powerful attitudes that then bring back this connection to ascension,

To transcendence,

To bring you back into this space so that you recognize that is what is happening,

Even if the mundane world,

Even if the stresses of the world are present as an experience,

Some part of you will remain in deep connection to this transcendent state of consciousness.

Deep breath in,

As you breathe out,

Relaxing,

And continue for a few more moments.

Thank you.

Reviews

Always insightful. Joy, gratitude, love and compassion, who could want more?