Freeing Collective Tension

Everything has a certain amount of stress associated with it, so it is important to come back to doing practical things that don’t allow us to fall into a state of overwhelm. Tony Samara reminds us that the collective and personal are closely connected, and that with a simple breathing focus we can come back to a space where we can consciously let go of this tense energy.

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

Transcript

N'elaulashree Kimberley Taking a few moments to connect to the energy transmission. In the background I've got some white noise that is going to be very useful for this meditation that we are getting ready to go deeper into. There is a lot of stress and anxiety sometimes that is very, Very difficult to manage and to sort of move beyond when everything around carries with it, Carries within it a certain amount of tension. Everything around, You know, When there is climate change and when there are all these interesting situations that we have to face and that we are facing today, When that comes up to the surface, The collective, Meaning our humanity as a social entity, You know, In countries, Different groups of people, Countries, Nations. There is a certain amount of stress that is very difficult to manage in a conscious and positive way. And it is very important to know that it is important not to be overwhelmed, It is important not to fall into the reactive, It is important to come back to doing something very practical that helps you to remember the positive. There are so many practical things but today the focus is on the out breath. Breathing out is very, Very powerful. Breathing out in a way where you let go is very powerful because it creates a physiological reaction in the body when you breathe out consciously and you prolong the out breath, The tension naturally is released, That the body relaxes. This has more to do with the primitive brain and the parasympathetic nerves in the body that then just are able to let go of the tension. And it is something that goes beyond mental control, It is just a habit that you can now put into practice and whenever you find yourself in everyday type situations, Whenever you find yourself caught in a stressful type situation, In a supermarket, At an airport, With people who are stressed or angry or irritated, Someone who is passively aggressive, Someone who is just not being nice, Then remember it is important not to react, To come back to this clear intention of letting go of the energy through the out breath. So we can do this together and practicing with a clear intention to let go of the stress, The anxiety, The collective stress, The collective anxiety as well as the personal. So the conscious and the conscious, They are both very much interconnected, So if you are stressed on the inside, The outside will get more stressful, If you get caught in the outside stress, The inside, Meaning the deep feelings within you will get caught in whatever is creating the stress. So the subconscious then begins to manipulate the situation to create this sort of fear reaction or this overwhelm reaction, A fight or flight reaction where you are just trying to figure out what to do. But there is no need to think about what to do because you know what to do. You know that you can practice what we are going to do now together, Whenever a stressful situation arises. So just taking a few moments, Breathing in and breathing out, Just very naturally in a way that is a bit more mindful, A bit more aware than just mundane breathing. So you are breathing and you are being conscious of the sense that, The sensations that you connect to as you breathe in and the sensations that you connect to as you breathe out. Maybe as you breathe in you feel stronger, You feel more relaxed, Maybe as you breathe in you feel more focused, No judgement, Just be aware of what is happening. Bring mindfulness into the breathing. Breathe deep, Deep into the abdomen and then breathe out and let go. Prolong the out breath. And do this a few times. Already when you create an intention to come back to the breath you center yourself, You come back to this space of awareness. I am now in a state of meditation or I am now preparing for my meditation practice. This creates a focus, A clarity which empowers you to take the next step. So as you breathe in and breathe out in a more conscious way you are empowered to take the next step very easily. There is no effort required. So you are breathing out in a prolonged way. So make sure now as you breathe in and breathe out that you put some more awareness, More focus as you breathe out, More focus so that the out breath is really prolonged. So really focus your energy and your awareness in the abdomen area, In the belly area so you are breathing out, Making sure that you use the abdominal muscles to breathe out, To let go. Let go and relax. So the out breath is very prolonged. Take a few moments to do this. Deep breath. Very often prior to sleep when there is a build up of anxiety or a build up of tension, Whether the anxiety and tension be in a family constellation or in a work constellation or in a partnership constellation or just in the world as perhaps is more obvious now, Very often it is difficult to fall asleep. Sleep is really important. If you miss out on sleep there is tension, There is toxic residue, There are toxic residues that then create a whole different physiological response to the world. Stress becomes more stressful, Anxiety becomes more heavy and difficult. So it is important to fall asleep but that can be stressful in itself. You wake up, You try to fall asleep, You think I must sleep and then you become very tense because you realize you are not. All these interesting things that go on when you, All you need is sleep. All you need is to let go. So this meditation will help you also to sleep. It is a very powerful, Simple way of getting back to sleep. Rather than getting worried or caught up in thoughts or feelings, Do this meditation if you ever find yourself struggling with getting back to sleep or even falling asleep. It is very useful. Just a few more breaths, Practicing the out breath, Practicing so that as you breathe out you are breathing out and prolonging the out breath in a very mindful way. Deep breath. And so the meditation goes like this. So you breathe out in this more mindful way, Continue doing this. And with every out breath that you breathe, Count one. And the next out breath, Two. Be slow. It is not a race to get to 30. This is the number that you might reach. If you are falling asleep, You usually will fall asleep before but if you do reach 30, Just start again from one. So you are counting the out breath in a slow, Relaxed, Mindful way. You are counting the out breath. And every out breath will take you closer and closer to 30. Once you reach 30, You revert back to one. You start the count all over again. It is a wonderful practice. So take your time, Be still and continue relaxing and letting go on the out breath, Prolonging the out breath. . . . . Deep out breath. Relaxing and prolonging the out breath. . . . . . . Deep breath. Relaxing and prolonging the out breath. Counting with every out breath, Counting another number. . . . . . Deep breath. . . . . . . .

Reviews

So relaxing. Thank you!

Very helpful! Many thanks 😊

Thank you , thank you. Many blessings.🙏

Very helpful. May be the way to correcting the dry eye issue I've been having.

Also beautiful! So relaxing and grounding thank you.