Take Time For Positivity

Tony Samara reminds us, first by explaining and then with a 14-minute guided meditation (with some silent spaces) that even when the mind is stressed or busy, that it is possible to simply let go of the repetitive mind scripts by focusing on the breath, and thus invite the subtle communications to become more obvious. A refreshingly relaxing way to close each day with awareness.

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

Transcript

You you you It's always good to take a few moments to settle down and prepare for the stillness Open up to the more subtle aspects of communication of connections to the cosmos This is your first time meditating or if you've only begun to look at meditation and stillness then be aware that Not everything flows as we expect it to expectation creates all expectations can create limitations so rather than Reaching out for a goal or trying to push yourself to be more spiritual or more still It's important to be aware and mindful And there will be difficulties in the practice That is part of the learning process.

So when we see it from this positive perspective that everything is a learning then Awareness and mindfulness helps us to navigate the challenges in a more positive way That is truly important when it comes to meditation and life practice in general to be positive And sometimes being positive means just Taking the time as you're doing now to come back to stillness Just letting go of the mundane the script in the background your mind busy with whatever Just letting all that go Closing your eyes and focusing on your breath Just be aware and mindful of how you are breathing The breath is such a mirror helps you to reflect upon the energy of your body The energy of your emotional body your mental energy is all reflected in the way that you breathe So by being mindful and still and aware Just notice the breath as you breathe Into the body and breathe out.

Are you breathing through the chest?

Are you breathing in the air?

Are you breathing in a way where there is thought?

Infused into the way that you're breathing so your body is caught up in its thinking process The body could be stressed or anxious.

The mind could be very busy creating a sense of Too many things happening all at once Rather than change anything rather than trying to change anything simply focus on the breath Keep coming back to the breath and the awareness the mindful awareness that you come back to Allows you to recognize That which is truly going on if there is stress notice the stress There is tension notice the tension if there is tiredness notice the tiredness There is an apathy or depression notice All and everything from this state of awareness Deep breath Now bring the awareness deeper into the body Be especially aware of the chest for a few moments.

Just be aware of the chest If there is heaviness if there is stress then just let that go So that the awareness moves deeper down towards the abdomen If there is any heaviness or if you're breathing through your chest or if you're breathing in a shallow way Just naturally invite the awareness deeper down Into the abdomen the abdomen is just below the rib cage You can even place your hands on this part of your body this helps to create somatic awareness Which means that the body recognizes that this is what you're doing Because the body can get very confused with all the thoughts that are happening in the background So just bringing your awareness physically Emotionally energetically mentally And also spiritually to this part of your being the abdomen helps to open up a portal a gateway Which is your spiritual practice you're inviting the subtle The deeper inner communication to be more obvious through awareness through mindfulness Deep breath into the abdomen Sometimes it feels full the body feels full or because of old habits ways of holding energy in the body Ways of remaining caught up in certain frequencies We just breathe in a shallow way and it just doesn't seem natural to breathe in any other way So be patient Just allow for the breath to find its way to a deeper and deeper level of awareness Find its way to a deeper space within you a deeper space of awareness a deeper space of mindfulness This is the practice there is no goal just the journey unfolding The light deep within is calling you to come back home and enjoy this journey So as you breathe in it's important to breathe in gratitude just being thankful for everything Even if the awareness is present to pain or challenging aspects of your life Just being grateful for no reason Most people want to be happy but only allow themselves happiness when a certain Need or a certain desire is fulfilled The same with gratitude very often we relate gratitude to getting something Giving us a reason to be grateful but just being grateful for the breath being grateful for the energy flow That's happening right now in a very mindful way allows you to open up to the inner communication Gratitude is an attribute of the elevation of consciousness And your mindful meditational practice allows you to recognize those frequencies even if they're in the background Hidden in between all sorts of other experiences that we have as human beings The thinking process the emotional process the physical process of just being here in this world Meditation is not about changing the way you think or thinking less It's just about coming back to the frequency the deeper essence within within you the frequency That allows for a deep and profound relationship with your heart We're so very used to the superficial relationship with our egoic mind our needs and desires That that just seems to be what is real Creating any sort of relationship takes consistent practice so be patient and trust As you open up you're spending quality time with your heart with the energy that's deep within your heart with yourself This is what you do in a relationship you create this quality time it's not about quantity it's about quality One minute of presence is a million years in time wasted being caught up in the circle that is the energy flow of falling back into old patterns The energy flow of getting caught by the mind that wants or desires Quality is really important so every time you find your mind drifting into that energy pattern falling back into a repetitive reactive state then come back and be open and receptive That is the quality that you bring into your heart as you recognize your receptivity in the gratitude that you're feeling I'm grateful for my breath I'm grateful just to be alive I'm grateful that the world has all these beautiful trees and all these beautiful trees and all these beautiful lakes and rivers and oceans or whatever you're grateful for just the simple things in life This creates an empty space that gets filled with gratitude you empty your busy mind and allow for the space of gratitude Deep breath Allowing the attributes of beauty simplicity and just the deep awareness and presence to the circle of life to come back and create luminous reflections in your heart Deep breath Deep breath simply means that you breathe down into the abdomen you don't have to breathe more it's not about quantity it's about quality So the depth of consciousness is reflected in the way that you breathe If you breathe gently softly in a way that is coherent this creates a similar energy within not just your physical body but a similar energy within the mind and how the mind communicates to all and everything Because the mind is almost like a receiving temple it's receiving all the frequencies whether they be mental thought frequencies or more subtle cosmic frequencies receiving all these frequencies that then create a material form So we begin to see the manifestation of creation we begin to recognize sense just be aware of this creative force that is the universe as you look deep into yourself you may notice that the self is so much more than what we think we are So the self is so much more than the fear if that's what the mind thinks as a script in the background so much than the fear more than the fear that the mind is fixated on or the stress or the limitation we are infinite just like the stars in the cosmos Take a moment to open up to this infinity and be the receptor the receiving energy that allows for this infinite cosmic energy to manifest itself as beautiful attributes within It's important to transform this energy so being connected to the cosmos connect to the many possibilities the potential that's around you so the potential for joy the possibility for joy is all around you and it's important to just connect Allow yourself to come back to this reminder.

Deep breath.

Deep breath.

Deep breath.

Deep breath.

Deep breath.

As you explore the stillness deep within the breath relaxed the energy flowing deep relaxed stillness.

Breathing in as you breathe out extending the out breath gentle slow out breath.

Deep breath.

Deep breath.

As you breathe in and breathe out within the stillness creating a clear intention.

The intention can be whatever your heart guides you to come back to an awareness of the space the empty space of stillness even within the busyness of your everyday life creating this space and you are the creator you are the aspect of creation that helps manifestation to come back into being So whatever you think whatever you feel creates an energy and this energy is on some level material.

So as you create the empty space,

You allow for the awareness,

The mindfulness to come back to whatever you're doing.

And then whatever you're doing,

You can choose to do with sense of gratitude a sense of stillness sense of awareness.

Make sure that you don't waste time that you're focused and present.

The gift of life is truly precious.

Deep breath.

May wish to remain in stillness for a few more moments.

Integrating your intention.

Whenever ready,

Coming back and enjoying the rest of your day.

Thank you.

Reviews

Loved this practice. Very soothing and I was able to drop into presence deeply.

Wonderful! Soothing, instructive, nice blend💖

Thank you so much! I feel myself recentering in a more positive, truthful, and productive way. 🙏🏼