Relax Into The Flow

The breath can guide us deeper into a state of mindful awareness and, as we change without any thought of what that change is, we get very connected to the mindfulness within every experience. Tony Samara guides a profound breathing meditation where we can be open, accepting, and curious, learning how to bring gentle kindness into the way we do things.

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

Transcript

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Today is a wonderful day,

Perhaps a little bit challenging for some,

But if there are difficulties,

If there are challenges for anyone,

Then remember practicing meditation is really important.

And practicing sitting meditation is very useful.

You can meditate lying down,

You can meditate walking,

You can meditate doing many things,

Relaxing in a bath,

You can meditate listening to music,

But sitting meditation,

Very focused meditation is a useful part of everyday rituals.

So I will guide you through now meditation and it's really about being very mindful of the breath.

So to begin with,

I always recommend that you just find a comfortable space,

Sitting upright,

Relaxed,

Shoulders relaxed,

Being mindful of the breath.

I'm just doing this for a few moments.

It's important to be mindful of the breath and mindful of the body.

So if there is any tension,

If you notice any tension anywhere,

Then just consciously relaxing the tension on the out breath.

So letting go,

Relaxing,

Breathing out,

Extending the duration of the out breath.

Your posture is really important.

So if you're scrunched or if you're sitting in a way that isn't supporting your body,

Then just breathe in to the abdomen,

Deep breath,

Relax the shoulders,

Sternum out a little bit,

Face relaxed,

Jaws relaxed,

And breathe deeply into the body,

Being very mindful of the breath.

Your spine needs to be straight,

As straight as it can be.

You're not really forcing yourself to be straight,

But you're just finding a way of supporting our body so that your spine works with the energy.

Sometimes when we're very tired,

You may notice this today,

Some of you,

The body just feels like scrunching.

The body feels like just slouching,

Relaxing into a sofa and just not doing anything more.

It's important to put a little bit of energy and focus so that the core muscles in the body are supporting you,

As well as connecting to the posture.

So relax shoulders,

Sternum out,

Just experiment a little bit.

It's easier to move a little bit backwards so that the body is more balanced forwards.

Just experiment a little bit and be mindful of the breath and mindful of the body.

The breath can guide you deeper into a more profound state of awareness so that your mindfulness is not just about the breath,

But it's also about everything.

Whatever it is that you're experiencing,

Whatever your senses are open and receptive to,

Whatever it is that your feelings are communicating to you,

Whatever it is that your mind thoughts are communicating to you,

Being mindful is a state of consciousness.

As you encourage or embrace the state of consciousness,

Then you're embracing something much deeper.

It's a very core aspect of ourselves.

Being aware is a natural state of consciousness.

Deep breath.

If you find this to be a little bit challenging,

Then remember,

When you're focusing,

When you're being more mindful of your breath or whatever it is that's coming up to the surface,

Your thoughts,

Feelings,

What your senses are picking up around you,

What your senses are perceiving from deep within the process that you're going through,

It's important to be non-judgmental.

Everything that comes,

Everything that goes,

That's part of the flow.

No need to hold on or be manipulated by the judgments that come up to the surface when we get attached to a perspective or to a feeling or to a thought or to an experience.

When you're non-judgmental in this way,

The attributes of kindness,

The attributes of acceptance and love become very much part of the mindful experience,

Which helps you to be curious,

Helps the mind and the inner workings of the brain to open up to a sense of curiosity,

Which is a wonderful thing when you're mindful.

Be open and receptive and curious and connect to the energy that is all around you.

The cosmos is communicating to you.

Just listen within the stillness of meditational practice.

Listen to the energy,

Listen to the flow.

Deep breath.

The deep breath is the flow.

You get in touch and listen and connect to the flow,

To your breath,

To the movement of the breath and the energy within the breath.

Remember that this is your special time.

This meditational practice is your special time.

Set aside everything,

You know,

The mundane need to sort out problems or the mundane need to sort out situations.

Set that aside just for these next few minutes.

And remember,

This is your time.

It's a time to be aware,

Time to go deeper into your experience and to be kind,

To be loving,

To be accepting of your experience just as it is.

The change will come naturally.

The change is part of the flow.

There is no need to hold on to an idea of change.

This will come naturally without effort.

This is a time just for you.

Be aware,

Be connected to your experience as you breathe in and breathe out.

This is a deep state of mindfulness and it may seem like everything is just normal,

But as you move into a depth of awareness,

Mindfulness,

There are subtle changes and everything around you,

Even though perceived in the same way,

Everything around you is still present to your being,

To your senses,

To all parts of you.

The focus that you bring back to the flow,

To this mindful awareness,

Helps you to get back in touch with the moment,

With the moment that is really speaking to you in a very,

Very subtle way.

It means to communicate to you in a very subtle way.

Trust the flow,

Trust the communication.

Without effort,

Don't push yourself or judge yourself.

Just be open and receptive.

Breathing deeply,

Feel your breath.

Become aware of the feeling of your breath.

Deep breath.

Feel your breath as you relax and let go into the natural flow.

Be aware and be mindful.

Allow your attention to rest wherever the sensation of your breath are most predominant,

Wherever it's most obvious for you that these sensations are communicating to you.

This may be in or around your nostrils,

So as you breathe in,

Sense,

Feel,

Get your,

Bring your awareness to this part of your body and feel the cool air as it enters in through the nostrils and the warmer air as you breathe out.

Sense the qualities and energies that you're breathing in.

Sense the qualities and energies of the out breath.

Feel the breath,

So be very aware and connected to the energy of your breath.

It's a wonderful experience when you're mindful and aware in this way.

Relax the body and allow the energy of perception to be very connected to awareness,

Very connected to this mindful experience.

Breathing deeply into the abdomen,

Relaxing the chest and the rib cage,

Relaxing the breath as gentle there.

But as you breathe deeply,

Become aware of the abdomen and the sensations and the feelings and the energy of the breath as it moves down through your nostrils all the way down into your lower abdomen,

Your belly.

Feel the belly,

The abdomen move gently outwards as you breathe in and back in as you let go and breathe out.

Deep breath.

Be comfortable with the breath,

Relax into the flow.

Allow the breath to help you to relax into the flow.

Rest your attention with each in breath and each out breath.

Rest your attention into the energy of your breathing.

You don't need to change the pace of your breath.

You don't need to change the depth of your breath.

You're just breathing in and breathing out.

Very aware that the abdomen and the belly area are breathing the energy deep down into the core of your being.

You don't need to think about your breath.

The breath guides you.

You're simply feeling each breath as it comes in,

Open and curious as you breathe out,

Accepting,

Non-judgmental,

Letting go.

Deep breath.

It is natural if your mind starts to wander off,

Your attention on the breath much more relaxed so your mind will get bored or get curious as to what else is going on inside of you or around you.

It's a very natural state.

So just relax into the flow.

Don't worry about your mind wandering off.

It's just like observing things in and around you in a situation where there are interesting things happening around you.

Allow for this observation to happen,

But as soon as you notice that your mind is wandering off or your feelings get deep into some process or aware of a certain feeling from the past or from the future,

Then just accept this is the situation.

But as soon as you notice and realize that just by noticing you're already back present to the flow,

Present to the energy of the flow,

Just this realization that you have wandered off into a thought or into a feeling is a realization of presence.

The fact that you've become aware that your mind has been wandering is a moment of awakening.

A moment of being aware.

This is very useful to incorporate and to recognize,

Oh,

That's wonderful.

I've come back again to the flow.

I've come back again to being open and receptive to the energy within this moment,

From moment to moment.

The flow is so very powerful,

Yet subtle.

There's no need to push yourself.

It's a natural process of awakening.

Deep breath.

Your mind will quieten down.

The energy of your mind will relax.

As these awakenings become more and more frequent and more and more obvious,

You become clear that your mind will drift,

But will naturally come back to the state of deep awareness,

Mindfulness that you're now experiencing as your meditation.

What is important is not to criticize,

Not to be judgmental,

But to gently guide your attention back,

Back to the breath,

Back to the energy of presence.

If you notice that your thoughts or your feelings tend to focus on one specific issue,

Worry,

Planning your day,

Getting caught in what you haven't done,

Worrying about this or worrying about that,

Then just notice this is what you're doing without judgment,

Without criticism.

It's an interesting experience.

But as you come back to the breath,

Then you create a deeper sense of perspective.

It's a wonderful spaciousness that you come back to as you recognize that the breath,

The flow of the breath is the energy of life.

Your mind might wander off a thousand times before even for long periods of time,

But all you have to do is every time,

Softly,

Lightly,

Smoothly,

With kindness,

With love,

Direct your attention back to the breath.

It's important to be gentle and it's important to be kind.

It's important to be very,

Very subtle in the way that you do things.

Continue in stillness.

Be mindful,

Being aware,

Breathing deep into the abdomen,

Relaxing and enjoying the flow.

This coming back to the breath is part of the natural flow.

You can enjoy this in a positive way rather than the mind getting all upset.

Perhaps you're not meditating,

You're actually just relaxing into a deep state of awareness,

Which means you're receptive to the gifts,

To the gifts that come your way right now in this moment,

But also that come your way throughout your day.

The wonderful aspect of being alive that there are many,

Many gifts that will come to you.

What is really important is if you're open and receptive to receive those gifts and embrace them from within the flow of being mindful,

Being aware,

So that you can recognize,

Okay,

The world,

People,

Situations around me,

There are all sorts of manifestations,

But I am receiving many,

Many gifts that now gently my awareness,

My mindfulness recognizes.

This recognition or remembering is the deep,

Deep awakening that happens when you're sitting in mindfulness,

When this is part of your everyday practice,

When this is part of your life practice.

Deep breath,

Relaxing in stillness.

Sitting in,

Relaxing and letting go on the out breath.

Deep breath.

You may wish to continue for a few more moments in stillness,

Relaxing,

Being aware,

Being mindful.

Thank you.

You're welcome.

Reviews

Brilliant as usual Tony, great to come back to when uve been on another journey, thanks again.

Wonderful. Thank you 🙏. For the future would be great to have some silence during the practice.

One of Tony's very best. Loved it!

Thank you Tony. A beautiful morning!