Releasing Triggers - Talk & Guided Practice

Tony Samara informs us about which trigger is important to work on right now and the steps we can take in order to transcend our impulsive actions before they create reactions, or create the scenario whereby we fall into a victim mentality. The 7-minute meditation with some silent spaces included, is simple, and the results truly invaluable once put into practice on a regular basis.

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

Transcript

Go.

Go you.

Go.

Extraterrestrial Today I would like to just speak about one trigger to make it simple.

One trigger that very often creates stress and anxiety in the mind and that also affects our meditation.

And this trigger is not being in touch with the sensation that happens previous to doing something that you really don't want to do.

So getting upset about a situation,

Getting upset because someone is saying something or doing something that is difficult for you to feel comfortable with.

And so there is a trigger within you that you can be aware of in your meditation that I call sensation.

So it's about coming back to recognizing what happens before your impulsive action that isn't really very aware.

It's more just a reaction to the situation.

So this is one trigger that I would like to work with in this meditation.

And the way to do this or a good way to do this is to come back to the breath and to recognize the sensations as they happen in the physical body.

So very often the nervous system and the muscular structure within the body will react to a situation and that will be a sensation that will communicate to you certain wisdom that can either be heard or you can be open and receptive to the sensation or the sensation can be repressed or neglected and the communication pushed aside so that then the more impulsive action,

For example,

A reaction to stress or a reaction to anxiety because of the situation creates a behavior that is not really out of choice.

It's more just out of habit or out of a sense that there is no choice in the moment and so you have to just react to it to manage the situation or to make sure that the situation doesn't get out of hand.

This awareness of sensation is something that doesn't happen very easily without some practice and the practice is very simple.

It's just coming back and listening to the body.

So as soon as your mind or your emotions get caught up in a situation,

An impulsive reactive situation,

Then give yourself a moment to connect to the body so that the body can communicate what is really going on so that you're aware of the trigger that's creating the experience.

And we can do this by connecting to the breath and connecting to the parts of the body that aren't really helping the breathing process flow.

Very often we can connect to the solar plexus area and the diaphragm area just to be aware if we're actually using the muscles and the physical structure within this part of the body.

So as you breathe in and breathe out,

We can practice this now as you breathe in and breathe out,

You can just become more aware of the diaphragm,

More aware of the solar plexus and just notice the sensations because there is a constant stream of communication happening right here in this part of the body.

Just being aware of the sensations.

There may be a sensation that as you bring your awareness to this part of the body that you're needing to correct your posture.

Very often when we become aware of sensations,

We've become aware that the body is unconsciously reacting to signals within the communication that then allows the body to structure itself in a way that is either self-defensive or feeling victimized by the situation or feeling fear by the situation because of the situation.

And when you begin to be more aware of the sensations,

Very often it's natural to just stretch the body a little bit and open up and breathe more deeply using the muscles of this part of the body to breathe more deeply.

So very often we become aware of the situation that we're actually creating within ourselves and that sensation then helps us to be more truthful about what is going on in this moment.

As you breathe in and breathe out,

Just being aware maybe your posture is good but maybe there is a tension in a part of your body that you're not very connected to.

Very often this tension is around the jaws,

Around the shoulders,

Around the hips and as you connect to the tension then you become aware of the sensation and that sensation becomes clear in such a way where it doesn't need to trigger a reaction because you can relax the trigger.

So you can relax the tension in the body,

You can relax the tension in that part of your body that may without awareness,

Without meditational awareness,

Create a reaction to a situation that you don't really want.

You can get upset more easily,

You can be upset with yourself or get more upset when situations are difficult or challenging in a way that is not very useful because you know as you come back to the natural flow within you when you're relaxed and connected to life energy then the externals that very often are part of what helps these triggers to be manipulated by situations,

These externals become less important and also the internal triggers,

Perhaps your own thoughts,

Your own habits become less reactive.

So as you breathe in and breathe out,

Just connecting to the internal and external energies within you and around you that may be part of this trigger that is very,

Very much connected to the sensations in the body.

Deep breath.

Just giving yourself a few moments to connect to the sensations in the body,

The communications within the physical structure of your body but also within the energy around you.

If there is too much stress,

Too much anxiety,

Too much noise,

Too much pollution or external situations that trigger a reactive feeling within your physical reaction to the situation then just being aware of this.

Deep breath.

Deep breath.

Deep breath.

Deep breath.

And as you become more aware of the sensations within your body and utilize those sensations as a clue and as information that helps you within your meditation but also helps you within your everyday activity to get back in touch with what triggers your reactions,

What triggers your cravings,

What triggers your thoughts,

Your feelings in a very specific format.

As you become more aware of this,

Then there is a sense of freedom that you can create within your meditational practice that is very different than just addressing the situation afterwards.

So very often we address our reactions to triggers afterwards because we become aware of them.

We become aware that we react with anger or frustration or irritation and then want to address that.

By being aware of the sensations within and outside of yourself,

It is easier to connect to the triggers that then allow you to prevent such a reaction or prevent such a situation that creates that type of reaction through awareness and through just being connected to yourself and the sensations to such a degree that those triggers are no longer part of the equation,

No longer part of what is going on because you are there present to the situation before falling victim to it.

So today in your practice just take a few moments if you sense that you are being triggered or caught up in a situation that is triggering you,

Just take a few moments to connect to the sensations of your body.

So rather than try to calm yourself down or rather than try to understand the situation,

Just connecting to the sensations and allowing those sensations to be so very obvious that you recognize them as a trigger within yourself.

You recognize them as a trigger that then you have a choice either to fall into that situation or to just be aware that that is the situation and to perhaps act in a different way or react in a different way utilizing your energy in a way that helps you to be free of the manipulation.

Deep breath.

You may wish to continue for a few more moments integrating this meditation and then after the meditation you may wish to just write these points down to remember to bring this practice into your everyday life.

Thank you.

Reviews

Thanks Tony this is great guidance for me to help me with my triggers.

Very good thank you. Such a soothing voice. The challemges often lies in recognizing the trigger and subconscious belief before the reaction takes place...My ego tends to react too fast and the other person ( especially a relative ) will react very agressively. I have these defense mechanisms that turn on fast in situations that are not dangerous nor important and the behavoir of the person nrxt to me or texting me gets automatically very angry and either shuts the communivation off or throws anger at me too...so this destructive behaviour needs to be addressed and I hope that this type of meditation exercise can help me release the triggers before reacting right away. Thank you.🌸

Thank you so much

Always love his voice but here what particularly helped me was he subtly and in a very practical way helped bridged the gap that can so easily occur in meditation practice, at least for me. Instead of getting up from my meditation of the day and sometimes having it be almost like "ok, good meditation, check that off today's list of things to do" and going about my next task" it helped provide practical, somatic instructions on how to help stay in the present state of awareness and stay out of a "reactive" state as challenges or triggers arise during the day. THANK YOU!!

Excellent mindset to start or close out the day in - thank you!