Thoughts, Feelings & Panic Attacks | Talk & 3-Minute Meditation

We are all experiencing significantly important thoughts and feelings, which do not need to be understood, rather appreciated as they connect us to deeper communication beyond the negatives that have ruled us personally and collectively for generations.

Tony Samara suggests some simple ways to move through uncomfortable situations and connect with the mind in a neutral way, concluding with a 3-minute intention that we can continue to practice even after this exercise.

Transcript

You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You I don't think I can go on.

This is like the overwhelm program.

I don't think I can go on with this This is too intense.

This is too difficult How many people repeat that inside of themselves?

Can you imagine when you're faced with stress?

To have this information flashing in the background.

I don't think I can go on now You're not only facing the stress or the challenge,

But you're also facing that very manipulative inner communication or the guilt Does anyone feel this or communicate this to themselves the guilt?

One of the worst things I Wish I were a better person.

I'm such a bad person.

I'm so terrible.

I'm so weak Can you hear how powerful these statements are don't repeat them inside of yourself But just be aware how powerful the energy is My life is never going to be the way I want it to my bother I'm disappointed in myself Nothing feels good anymore.

Everything feels just like a drag everything feels like heavy and nothing feels good.

Oh No wonder people get depressed,

You know,

If you repeat that inside of yourself Without knowing that's what you're doing and you're doing that a thousand times a day or even more Who wouldn't get depressed?

You know,

I can't stand this anymore I can't stand my thoughts.

I can't stand my feelings.

It's too much or the ones Who just never start anything have all these great plans to do all sorts of wonderful things.

I Can't get started.

I'm not motivated to get started.

There is nothing that Helps me to feel inspired.

I just can't get started.

I'm not good enough I'm not motivated whatever you can sort of add your own creative sort of negative words to what I'm saying I'm just throwing out some things just so you recognize how Complex this situation is You know,

Like some people say something is really wrong with me.

Something is really wrong with me Something is really wrong with me.

I'm really not I'm beyond Psychologist or a therapist.

I'm beyond a psychiatrist,

You know that's such a Such a negative it's unbelievable that we actually see ourselves from such a negative Perspective but as you know,

There is the negative bias.

There is the part of the brain that will always Be attracted and connected to problems rather than solutions or positive Possibilities You know,

That's the last thing you look at and when everything else is sorted That's when you have time to look at the positive But when will anything get sorted if you are repeating these scripts within yourself?

Nothing can get sorted.

Can you imagine?

I wish I was someone else.

I wish I was somewhere else You know if you repeat this,

How can you how can you change anything or I hate myself?

There are some people that really do I'm worthless.

There are some people who really think that Deep inside they don't go around saying to everyone.

I'm worthless,

But they feel it.

They sense it.

They repeat those thoughts and feelings Every few moments inside of themselves.

I wish I could disappear.

No wonder You know people stay at home individualism has become the plague of today's modern world You know,

We all believe that we're little individuals separate from everything No wonder we want to disappear because the unity of Communication communicating from the sense of Knowledge that that we're all part of something much greater disappears My life is a mess Yes,

Can you imagine repeating that inside of yourself your life will be a mess?

I'm a loser.

I'll never make it.

I'm feel so helpless.

The future is There is no future.

The future is bleak.

It's just not worth it.

I can't finish anything that I start You know,

I'm repeating these words just so that you understand that they're quite quite normal But it's not a normal way to perceive or communicate to yourself.

So something has to be done and in spirituality and meditational practice Doing something doesn't mean Trying to go against the script trying to fight yourself for your thoughts or your feelings Well,

It won't work in the long term.

Do you know it might work?

For A few days or a few weeks or even for a few years,

But long term you really need to understand What the energy is all about?

And energy of course is a vague word,

But the energy is the the deeper communication that you're having within this script rather than the external so,

You know,

Just going around and saying okay,

I'm Positive or I will succeed You know,

That's the tip of the iceberg.

So if you repeat inside of yourself,

I will succeed It's a good thing.

But in the end if the subconscious which is what's hidden from view the Rest of the iceberg that's in the sea if that's repeating the opposite Then really you don't you know,

There isn't much Change likely to happen You know,

So in the end it's about communicating to the subconscious.

How can we connect to the subconscious without being Pulled into the negative aspect of the subconscious Well,

One way is not to respond Now that sounds very easy,

But of course Being reactive to a situation if you've ever tried not to be reactive to a situation Is not as easy as it sounds You know,

We we tend we have all those triggers and cues that um will Manipulate us back into what is comfortable and what is comfortable is the negative talk the negative script The negative thoughts,

You know the repetition of these what I call Mantras,

You know,

They're like sentences or um belief systems that um breathing Want to survive and hold on to the energy in such a way where Manipulation happens so not responding means being neutral now not being cold not ignoring but being neutral So it's the same as being mindful,

You know when you sit in meditation and you're sitting you're mindful You're aware of the situation,

But you're not really caught in the situation.

So you're not really caught in the situation So say there is noise around you and you're You're sensitive to noise and you know,

You want to react I remember A few months ago when they were drilling here,

You know It's very difficult to not react to that level of noise and that level of sort of intrusion Um,

But it's possible And you know,

It's possible when you decide inside of yourself And within your spiritual practice within how you're doing things you decide I will not respond So it's not that I make the the intrusion Something beautiful.

I try to change it into something like heavenly because it will never be that way You know,

But if you don't respond to a situation So you bring your senses back to a mindful state or an aware state It's very difficult to be in two places at the same time So to listen to the sound and to listen to the other communications that happen through the senses when you're not attached to a specific You know It's it's much easier because all of a sudden you you recognize that you're not really in the same state It's much easier because all of a sudden you can you recognize.

Oh If i'm aware of say my feelings my breath The way that i'm sitting That there is less energy that I give to the intrusion to the sound to the to the irritation that's happening because of the sound And that is what I mean by not responding now.

You can do this in many different ways one way obviously is to Think logically what can I do?

You know,

And this is a sign of intelligence and really it's what's going to help our evolution to Create a sort of momentum that will move us beyond The challenges that we're facing today and using our intelligence.

So spirituality is also about using The level of intelligence that helps us to change circumstances so for example on a practical level this means That we if there is sound we we try to block that sound out Put on some music.

Okay,

It doesn't disturb the drilling because drilling is much louder than the music perhaps,

But it changes the atmosphere so the cues and the triggers that are Pulling you or manipulating you towards repeating those negative scripts become less Of less acute less less powerful less less manipulated You can put some headphones on you can go and use something to help your body to relax CBD Chamomile tea,

Whatever people whatever people enjoy doing to relax you can sit and Just relax the energy in your body or you could just walk During those times when it's noisy,

You could just create as many As many other experiences as possible and it's very good to walk as you know,

And i've explained about this before You know exercise helps to create resilience So it's not just walking away from a situation But it's also creating enough resilience so that you can use your intelligence and the Neocortex to to decide to do things in a different way because that's how we adapt to situations You know when we explore different ways of doing and doing things and so Maybe today In your practice and meaning in your everyday sort of situation um Explore this explore not reacting explore not responding by focusing on Other aspects of your senses in the beginning those Aspects are the obvious ones,

You know the five senses But then you can also When when you're comfortable doing this you can also become aware of the subtle senses This is very powerful because the subtle senses Connect very much more to the subconscious,

You know,

There is there is a direct communication between the subtle senses and the subconscious and and so When when you're comfortable doing this and this is why I mentioned creativity and exercise because then the subtle senses Tend to open up and communicate to you in a very powerful way.

This generates the feeling that you're empowered by the situation rather than a victim to the situation and Generates a very positive feeling.

Well,

Not a positive feeling in the sense of you know,

Everything is okay But a positive feeling that you're empowered by choice to now use your neocortex your brain to really create a way a A positive way forward,

You know a path that is easier to walk on that and that will take you beyond those thoughts and feelings that Create all sorts of tensions and stresses And a state of reactivity that becomes even more powerful in the end if we allow it to control us And this is why meditation is so important because in the end What is important is not your thoughts or your feelings from the subconscious?

Communication but the reality of the situation and the reality of the situation is never as you think it Never as you feel it,

Please remember this Your thoughts are your thoughts and even though they could be telling you something about The state of reality.

They are not indicating what is really going on.

The facts are Much more complex.

This is why scientists struggle struggle with trying to be neutral in an in any sort of experiment or any sort of situation because One of the big issues that scientists always face Is the biased,

You know our human perception and will always control our understanding of a situation In science today,

You know,

That's being challenged by space exploration and artificial intelligence and we can push ourselves much further Meaning that we can challenge the the biased in a way and come back to a state of neutrality that is amazing,

You know,

This is what Gives me hope about the future gives me hope because we we were able to let go of this Perception of reality,

You know,

I'm no good.

I'll never succeed.

I'm worthless.

Can you imagine Thinking that that's reality and that's what your subconscious believes by the way,

And that's what our culture has believed That's what certain constellations if you are in a family constellation that there are certain belief systems That you inherit that you hold on to that become part of your thinking your personality your feeling and that you believe to be real You will even argue with people you will even get upset with people if they challenge these belief systems if they challenge these sort of core manipulations I know that You know because it's part of the work that I do and challenging these thoughts and feelings and Is a very important part of spiritual transformation not in a negative way,

But just Becoming more conscious becoming more aware that realities are far more complex than what we think and what we feel So this I just wanted to share this with you because it's always um important to Have a certain understanding of what's going on.

We don't want to sort of just be constantly battling with the subconscious In meditation,

Which you know,

What happens when you're sitting in a meditation is that you You create a connection to the subconscious.

You don't want to just be sitting in meditation Battling those parts of yourself that have become so Ingrained into the very core structure of your being that you don't even recognize That's what that's the script.

You don't recognize you've inherited this Genetic material what some people call karma from others That you don't even know perhaps you you don't know your grandfather your great grandfather.

So you don't even know The story,

You know,

It's not been repeated to you in the same way as with your parents So all this when sitting in meditation can be very important And this is why I say sit in meditation with awareness now awareness comes Now we can practice together awareness comes from within clarity and focus So this means that you're Making a decision as you sit in meditation as we sit in meditation Together we can focus on an intention,

You know just for the next few minutes to be connected to the breath And to breathe deep into the abdomen see when you do this You're connecting to the subconscious because the as you breathe into the abdomen deep breath deep full breath And as you extend the out-breaths You're going to be able to breathe in and out And as you extend the out-breaths,

So you're breathing fully and extending the duration of the out-breath deep full out-breath You're communicating to the nervous system within the body You're communicating to the second brain the gut system within the body,

But you're also slowly slowly connecting to the energy of the subconscious And it's important that you don't fall back into the script It's important that you focus your energy on the breath.

So deep breath deep breath into the abdomen Breathing in breathing in opening up perhaps just feeling and sensing that you're really opening up Looking up towards the light Open and receptive and as you breathe out letting go letting go breathing out extending the duration of the out-breath And freeing yourself from the energy or the atmosphere of the script that's being repeated within Breathing out letting go it's okay And do this a few more times You You You You may wish to continue for a few more moments As you breathe in and out,

You're letting go And creating those constructive things in your life just in whichever way That is useful for you walking Just doing those beautiful things those beautiful rituals that empower change that Change the structure of the way that the brain communicates to you movement exercise being in nature connecting to just simple simple rituals that help you to remember that reality is so much more than just your thoughts And your feelings,

Especially the negative bias aspect of your thoughts and your feelings Thank you You

Reviews

Far reaching advice, thank you 🙏

This is perfect for me right now. I am not my thoughts or my emotions. Thank you!
Namasté 🙏🏼

Such inspiring words. Thank you so much.

Wonderful talk! Thank you!

Very powerful, practical and helpful. Thank you.

This talk really resonated with me. I know that my Grandmothers , on both sides, suffered from feelings of inadequacy, mostly due to the class system in those days. So I found your words on genetics fascinating. This seems to give me a new freedom Thankyou very much, Tony Samsara

Very helpful really would recommend a listen, explained a lot of things from a perspective I never considered.

Very clear explanation of how to deal with negative thought patterns. Very gentle, kind sincere voice. Extremely helpful.

Expansive and Kind talk. I chose to listened while I walked slowly in the woods. Thank you and Many Blessings! 🌻🐢🦋

A new perspective thank you

Thank you Tony. This was very helpful.

Dear Tony, thank you for sharing this roadmap for befriending our subconscious. Sending good wishes with gratitude.