Video Transcript:

Most people think Meditation is the act of not thinking about anything, which sounds really daunting, and you may automatically think I can’t not think about anything! While that is a form of meditation, there are many ways to meditate.

Meditating is simply taking time out of your busy day to stop and be the observer without judgment of your thoughts. There are several different ways to do this, so it’s just a matter of finding the style that works for you and fits your needs and lifestyle.

Most of us are all running around living these crazy busy lives, being constantly bombarded with stimuli all day long, and I know, for me, at least, the idea of just doing nothing sounds amazing. But that seems to be the hardest and most elusive thing to do, plus so many of us feel guilty for doing nothing. It’s so easy to get caught up in the busyness of life.

This is why I think the coolest thing about meditation is that it’s taking time out of your busy schedule every day to do nothing, literally, and the greatest thing is that you don’t have to feel guilty about taking this time for yourself. That’s because when you meditate consistently, you will show up better in all the other parts of your life. It will positively impact all your relationships and increase your patience and peace. Plus, you can do it anywhere at any time for free!

Meditation dates back 3500 years to Vedic India and was primarily used in the context of ritual to transcend consciousness. Today, meditation is still used to reconnect to one’s true essence or true nature. That’s how you came into this world when you were born, innocent, inherently good, worthy, and lovable, and our essence is our connection to each other, our oneness. However, Meditation is also used for relaxation, manifesting, and system regulation.

It’s important to understand that meditation isn’t a becoming; it’s a noticing, a detaching, and an unbecoming. It undoes the conditioned responses we have to life to bring us back to our true selves. You can’t become who you are. You learn through meditation how to become who you are not.

The most important thing to remember about meditation is that it is not good or bad, right, or wrong; the most important thing is that you show up and take the time for yourself and your practice. Meditation is about letting go of all judgment. When you meditate, a thought will come up, and rather than continuing to think about whatever that thought is that has come up, I call it going down the rabbit hole. You see it, acknowledge it without judgment, and let it go. Your consciousness is like the sky, and your thoughts are like the clouds floating by.

You are the seer and observer of your thoughts; one way to think about it is as if you are the passenger in a moving car; you see the buildings, the signs, the trees, the lights, the people, and then they just go by. You notice them and acknowledge that they are there, but you don’t think about them. The same is true of your thoughts. They go by, like the objects outside the window of your moving car; you see the thought like the building, you acknowledge the thought, and then you let it go.

Meditation has many benefits, including but not limited to:

• An increase in the mind, body, and spirit connect

• Less reactivity

• Improved overall physical, mental, and emotional health

• Decreased stress

• Helps to alleviate anxiety and stress

• Helps to manage pain

• Improve sleep quality

• Overall calming effect

• Better breath quality

• Increase in brain power

• Enhanced focus and concentration

• Balanced mental and emotional health

And if those benefits aren’t enough, Research shows that when you practice meditation daily for eight weeks or 56 days in a row, it has many benefits to the grey matter in your brain. Grey matter is a key component of the brain that is involved in processing information, controlling movement, and regulating emotions.

Meditation increases the grey matter in the hippocampus, which involves memory and learning; the prefrontal cortex, which supports executive function and decision-making; and the insula, which is responsible for self-awareness and empathy.

But that’s not all! Research also shows that regular meditation practice can reduce grey matter in the amygdala, which is associated with fear, anxiety, and stress, and bonus this reduction directing correlates to lower stress levels.

Now that you have a better understanding of meditation and all the benefits you can experience from meditation, please join me for a guided meditation or a one-on-one to start and develop your own personal meditation practice.

Hello and Welcome! I am so glad you are here, and I am honored to be a part of your meditation practice and your mindfulness journey.

When I decided to make teaching meditation my focus, I really wanted to make sure I took all the things that kept me from being consistent into consideration and make sure that I could support as many people as possible to live better, more peaceful, and present lives. It was also very important to me to be able to be aware of sensitivities, specifically to trauma, that many people encounter when they begin to do inner work in the form of meditation.

That is why I want you to be fully prepared before you begin your meditation practice, and I have a few things to go over that will help you along the way.

Creating a Safe Space

I suggest finding your meditation “spot.” This can be anywhere you plan to meditate; I have found that if you choose a location that is dedicated to you and your practice, it will help you show up more consistently. Try out different locations in or around your home or office to find the most comfortable place. Some things to take into consideration when you are selecting a spot are:

• Indoors or outdoors?

• Can you sit and lie down in this location?

• Is it quiet?

• Will I be easily disturbed here?

• Can I control the lighting?

• Am I facing toward or away from a door? Is that important to me?

• And most importantly, do I feel safe here?

A nice thing to do for yourself is to make this area that you are choosing to spend your meditation time in cozy and comfortable. You can add a candle, twinkle lights, incense, cushions, and blankets. Something to keep in mind is that when you start to relax, and your parasympathetic system activates, you may feel a drop in temperature, so having a blanket easily accessible will allow you to be comfortable and not disrupt your practice.

Posture

Each meditation and each style of meditation lends itself to various postural positions. If you are practicing one of my guided meditations, you will be instructed at the beginning of the audio recording of the most conducive position for that particular meditation. Most are seated or lying down, with the occasional exception of a somatic reset where you stand or a walking meditation.

Two things to keep in mind, regardless of the position, are that you are comfortable; and you have full capacity for your breath. If it’s uncomfortable for you to sit without back support, sit where you are most comfortable, against a chair with a back or a wall.

Additionally, some find it to be helpful to sit on a yoga block with your hips elevated above your knees rather than cross-legged on the floor.

If you are practicing in a seated position, ensure that your spine is straight but not rigid so that you have the full depth of breath through your chest, lungs, diaphragm, and belly.

Finding your Anchor

Sometimes when you meditate, things can come up for you that cause disturbances in your body or cause it to go into a state of dysregulation. This could be a feeling of panic, worry, general discomfort, or things of that nature.

This happens sometimes when you focus your mind and turn your attention inward. It can happen when you first begin to learn to meditate; when you experience trauma; or if you have something bothersome physically, mentally, or emotionally going on.

Should something like this happen, I want you to be prepared, which is why before you begin each meditation, I encourage you to pick a resourcing anchor.

Anchors include, but are not limited to:

• Opening your eyes and re-acclimating to the room you are in

• Feeling your feet on the floor to ground into the present

• Returning your attention to your breath and focusing on your inhale and exhale

• Standing up and moving around

• Shaking out your hand or other parts of your body

• You can also focus on my voice if the disturbance isn’t too intense

The purpose of your anchor is to bring your attention and awareness back to the room you are in and the present moment and not to the thought that caused you to feel the disturbance or disruption. The best thing to do if you become overwhelmed is to open your eyes.

It’s important to pick an anchor that you can go home to should something come up that helps you to feel safe and comfortable.

Pendulation

Pendulation means coming out of and back into your meditation practice.

Should something come up that causes you a disturbance during meditation, and you need to use your resourcing anchor, you can always come back to your practice when you feel ready.

For example, if you are in your meditation practice and something starts to bother you, and you need to use your anchor, you don’t have to disregard the remainder of your practice. You can simply re-regulate and rejoin once you feel calm and safe again.

If this is the case and you are still weary, keep your eyes open for the remainder of your practice, and if you feel comfortable, choose a point of concentration, such as your feet on the floor or the flickering of a candle flame and bring your attention to it with a soft gaze.

However, if you do not feel comfortable returning to your meditation, I suggest getting up and walking around and moving your body to move the energy of the disturbance out as much as possible and return to your meditation practice later or the following day when you feel regulated again and change the type of meditation before returning back to the one that caused the disturbance.

Should you have any questions or concerns regarding dysregulation within your meditation practice, please feel free to contact me so that I can help.

Eyes Open or Closed

Most meditations are done with your eyes closed; however, if that doesn’t feel safe and comfortable for you, no problem. I suggest finding something to bring your attention to and keeping a soft gaze on that object.

Room Orientation

When you choose your safe space to meditate in, room orientation may be something you want to keep in mind, and if you attend a live guided meditation, it is definitely something you will want to keep in mind.

Things to consider are facing toward or away from the door, proximity to the teacher if you are in person, and is the place you have chosen somewhere where you are likely to be disturbed by a phone, person, or pet. It’s important to take these things into consideration, as it can be jarring to be disturbed when you are in a meditative state.

Connecting to Your Breath

When I am queuing you with breathwork, please do not ever feel you have to hold your breath past your comfort level. If I ask you to inhale, exhale, or hold a breath past your capacity, do not stretch your breath past where it feels comfortable; move at your own pace. Also, your capacity can change from one day to the next, so if my cues are too short and you feel capable of inhaling, exhaling, or holding for longer, please do so.

This is your practice, and you should do what feels right and comfortable for you during each meditation. You do not need to worry about keeping on pace with me; use my timing as a general guideline.

Additionally, if you know you are trauma-sensitive or are experiencing dysregulation, breath can help you to relax or activate your system; so you feel unsafe. If you start to dysregulate at any time, return to your anchor.

You are ready to start your Meditation Practice!

You now have the tools you need to begin your meditation practice. If you have any questions or concerns, always know that you can reach out to me, and I’m here to help. I also offer one-on-one sessions if you feel you would like more guidance.

Thank you for taking the time for yourself to meditate and for allowing me to be part of your journey.

Namaste.

Make sure you have these things covered before you get started!

• Is this a safe space? Will I be interrupted or disturbed here?

• Adjust cushions

• Light candles, incense, etc.

• Do I have a blanket nearby?

• What is my postural position for this meditation?

• Choose my anchor

• If I am keeping my eye open, where will I place my soft gaze?

• Remember to take your breathwork at your own pace

You are now ready to start your meditation practice!

Throughout this course, you will hear me talk about Essence. Essence is hard to explain because it is a very personal thing and can mean something different to everyone. It is a depth from which we are meeting our beliefs.

Essence isn’t something we believe; it is something that’s revealed to ourselves. It brings you more in touch with what you believe and who you are.

Essence speaks to who we are beneath and behind what we believe, what we possess, what our goals are, what our past was, beyond our bodies, beyond our intellect and emotions, circumstances, and desires. When you look beyond all these things, Essence is who you are or the core truth of one’s being.

So, whenever I reference Essence, please remember that mine may not be the same as yours and return to what you feel and believe in your personal experience of what essence is.

Mantra meditation is a 20-minute meditation that utilizes a mantra; or a seed sound known as a Bija that creates a beautiful and calming vibrational property within your body. Mantras are simple sounds with no intended meaning.

While you will be repeating this mantra silently throughout your practice, I invite you to try not to focus on the mantra but to allow it to help you to calm your busy mind and guide you on a journey. The only thing you have to do, is do nothing.

Mantra Meditations uses a mantra as a vehicle to draw the mind inwards into a deeper, more restful state of awareness. Other types of meditation typically involve concentration or control of the mind. In contrast, mantra meditation is an easy and effortless style that everyone can learn and is a great meditation for beginners.

Mantra meditation is designed for busy people with busy minds, and it’s recommended that you practice twice a day for 20 minutes each. However, showing up for your practice once a day is an amazing accomplishment.

The benefits of Mantra Meditation are vast but include reduced anxiety, improved sleep quality, improved heart health, increased energy, reduction in irrational fears, increased focus and productivity, and a reduction in stress. The most important thing to remember is that there is no good or bad, right, or wrong meditations; what’s important is that you are taking the time for yourself to experience this meditation.

When thoughts start to arise, you don’t need to worry about trying to clear your mind; instead, be a quiet observer and watch with curiosity as the thoughts and ideas flow in and out of your mind.

If you lose your mantra or it changes during your meditation, do not worry. You don’t have to try to come back to your mantra; you can be the observer and just see what comes up, acknowledge the thoughts without judgment as they come up, and allow them to drift away.

Before you get started, find a comfortable place to sit during your meditation. Mantra meditation isn’t a rigid practice, so feel free to sit with your back supported. Make sure the physical location you are in is comfortable and feels safe to you. Once you have found your spot and have relaxed your body into a posture that feels good, look around the room. Presence yourself to where you are, feel your feet, wiggle your fingers, and take a moment to ground into your surroundings.

I would also like to invite you to find your anchor. Your anchor will be the safe space you return to if something disturbing or disruptive comes up for you during your meditation practice. It can be returning to your breath, opening your eyes, feeling your feet on the floor, or anything that will help you to feel safe. Please take a moment to decide what your anchor will be before you start each meditation session.

If at any time you feel you need to return to your anchor, that is perfectly all right, and when you are ready, you may come back into your meditation practice. If keeping your eyes open for the duration of your practice feels better, do that; if wiggling your fingers and toes helps, do that, also. This is your practice, and you showed up for it, so whatever feels good to you is what you should do.

Through this meditation, there will be extended periods of silence. I will speak a few times intermittently to let you know I am still here with you and that you haven’t been left alone. Once I have introduced your bija for the practice, you will continue to silently repeat it over and over again until I instruct you to let go of your mantra, which will be about 10 minutes into our 20-minute meditation. You may find it beneficial to sync your bija with your breath, for example, inhaling and then repeating your mantra on your exhale.

In some cases, you may use a two-syllable bija and you could connect your inhale to the first syllable and exhale to the second, but this is not required. If this doesn’t work for you or becomes difficult or distracting, then return to your mantra and breathe as it feels most comfortable to you.

If you lose your mantra or it changes throughout your practice, that’s ok too. You can either let it go and just watch your thoughts, or you can return to your mantra if that feels more comfortable. You should do what feels good and right for each practice, and you can always do it differently the next time. It’s your practice, and remember there is no right or wrong, so do what you feel called to at that moment.

Some of the mantra meditations contain the playing of a crystal singing bowl for a portion of the meditation. If you haven’t previously experienced sound healing, please be aware that this can bring up various emotions. It is also important to receive clearance from your doctor if you have a pacemaker or mental implant before listening to any sound healing; for more information on what you may experience with the inclusion of sound healing, please watch my video on what sound healing is.

You are now ready to begin your Repeated Mantra Meditation.

Guided Audio Mantra Meditations

What is Primal Tuning Meditation?

Primal Tuning Meditation is focused on reconnecting back to your physical body. It is a simple and effective way to anchor back into the body. Primal Tuning Meditation is an integral part of a mindfulness practice. This is because it’s very easy for the mind to wander into thoughts of the past and the future, but your physical body and breath are only present in the here and now. This meditation is an excellent way to reconnect to the physical body.

Through Primal Tuning Meditation, I will guide you to bring awareness to different points within your body. As you move throughout your body, I will encourage you to breathe into that area and gently release any stress or tension you may be holding there because where your attention goes, energy flows. This meditation allows you the opportunity to bring awareness and healing to each part of your body as you systematically bring your attention to your various body parts. Primal Tuning Meditation can also help to create a dialogue between your present self and your inner child. It allows you the opportunity to check in and ask, “What part of me is asking to be seen or supported? Wisdom messages may present themselves through this practice, such as showing you something you already know but have forgotten.

Primal Tuning Meditation is excellent for releasing places of stored tension through breath and guided visualization, typically starting at the top of the head; and flowing down the body to the toes. However, it can also be guided starting from your feet up to the crown of your head or in a loop.

As you progressively move your attention through your body, you begin to have renewed energy within, and this will have a calming effect on not only your physical body but also your mental and emotional state.

This meditation can be done sitting or lying down. I suggest a lying down position when possible so that you may fully relax and feel the heaviness of your body as you begin to relax and release the tension in your body. You can and should make yourself as comfortable as possible, using a pillow under your knees and in support of your head and neck. Before you begin your meditation, take a few moments to scan and check in with your body to ensure you are comfortable and can be completely at ease and relax throughout your practice.

This meditation is great because you can bring any type of awareness to your physical body, whether it be for relaxation, gratitude, chakra balancing, grounding, recovery, or mindful awareness. There is also flexibility in the length and depth of this meditation giving many options and opportunities.

When you choose your anchor for this meditation, I suggest using the ground beneath you to help you ground if something should come up that causes a disturbance. Bring your awareness to the heaviness of your body and points of contact with the ground beneath you.

You can also open your eyes, bring your attention to my voice, or use a repeated affirmation. Repeated affirmations can be beneficial as an anchor for this meditation, particularly if a lost childhood message presents itself. If you would like to choose an affirmation that you can use as an anchor, there are a few that may resonate, such as:

• I choose me.

• I am good.

• You are good.

• I am wanted.

• You are wanted.

• You are loved for yourself.

• You are seen for who you are.

• Your needs are not a problem.

• You are safe.

• You will be taken care of.

• You will not be betrayed.

• Your presence matters.

If one of these affirmations resonates with you, you may use it as an anchor should your body go into a state of dysregulation.

You are now ready to begin your Primal Tuning Meditation.

Guided Audio Primal Tuning Meditations

What Is Somatic Reset Meditation?

The word soma means body, so a Somatic Reset Meditation involves your physical body, almost like a very gentle yoga class that helps develop an awareness of your physical body.

Somatic Reset Meditation has two purposes, maintenance and regulating the nervous system if you find yourself in a state of dysregulation. The somatic reset meditation can be done sitting or standing with your eyes open or closed and is flexible in length, depending on what you need. A somatic reset can last anywhere from 5 minutes to 30 minutes in duration, depending on what you need, how much time you have, and whether you are using it for maintenance or system regulation.

A somatic reset is great for when you are in a trauma vortex, such as a panic attack or something of heightened emotional reactivity, or a depressive state. It is a great tool to use when you are experiencing a trigger attached to a past trauma.

However, this is also a great meditation for beginners because it’s easy to follow and involves significant guidance and participation. It also allows energy to move up and out through full-body movement and is very grounding.

Somatic Reset Meditation has an abundance of customization options depending on what you need each time you practice. It can be done with your eyes open or closed, seated, standing, or even lying down, and it’s excellent for grounding and regulating.

Somatic Reset Meditation traditionally starts with a breath pattern of four counts in and six counts out; however, it is flexible with the type of breath you use. Should your body go into a state of dysregulation at any time, the best anchor to use with this meditation is to open your eyes if they are closed and bring your awareness to grounding into the earth by feeling your feet beneath you and against the ground.

There is one movement within Somatic Reset that will require you to pendulate if you have your eyes closed during this meditation. During this movement, you will need to open your eyes and track the movement of your hands. First, reach your arm straight out ahead of you, moving your arm up to a 45-degree angle, then 45-degrees to the side of your body, and down at a 45-degree angle (see video for example). You will follow the movement of your hand with your eyes only, keeping your head straight and still.

It’s important to remember to sync your body’s movement with your breathing and stop any movements when you feel tension in your body.

You are now ready to begin your somatic reset meditation.

Guided Audio Somatic Reset Meditations

I am going to teach you about what an emotional release meditation is and what you need to know before you begin this meditation. If you haven’t already, please watch my video on what you need to know before beginning a meditation practice, and then return to this video to prepare for your meditation.

Emotional release meditation is a way for us to take a look at ourselves and see where we are holding emotions within our bodies. The purpose of this meditation is to help restore us back to our natural state.

Everything is made up of energy, including our feelings and emotions. Emotions have a movement or motion to them, and sometimes we get the energy from an emotion stuck inside our bodies. The energy stops moving and takes up residency in our bodies and becomes stagnant, and that can manifest in physical ways, like pain, illness, or disease.

This meditation allows us to find where we are holding these stuck emotions, and take the opportunity to recognize them, and breathe into them, and hopefully start to restore movement. So that we can help break up and move this energy that is stuck and no longer serving us.

You are not trying to get rid of this emotion; you are simply restoring the flow of energy to it so that it can unstick and allow the emotion to breathe and help you to experience less discomfort over time.

This isn’t a one-and-done meditation; each time you practice this meditation, you will restore more and more movement until the time you become ready to let the emotion go on its own. You don’t have any control over when or how, or the timeline in which the emotion will release, but each time you practice this meditation, you can start to restore the movement to this energy in an effort to move it out so you can come to a better state of inner peace.

Emotional release meditation helps to increase our bandwidth to develop an expanded capacity for holding space for ourselves to support the release of the emotion that has been stored in the body. It’s not uncommon for things to come up and show themselves, even if we don’t know why they are there or what they are. It’s important to remember to allow the emotion to release on its own natural timeline.

When you are creating a way of being with this emotion, you are just supporting the movement of the emotion and restoring the motion part of it back into the emotion.

There are three parts to an emotion; for example, imagine you are stuck in traffic; and someone cuts you off. That’s the event. The first part is how you react to the event. Then, you experience what the event made you feel, such as anger or frustration. The last part is when you eventually get over the event, move on, and the emotion dissipates. But as we move throughout our day, we experience a myriad of emotions, and as we move throughout our life, we are exposed to trauma. You’ll be hard-pressed to find anyone who hasn’t experienced some type of trauma at some point in their lives. That energy can get stuck in our bodies and can negatively affect us.

It's completely natural for triggers to present themselves, they are going to come up, and it’s ok. You can use this meditation so you can better understand these triggers and so you can support the part of yourself that feels the triggers so that with each passing day, they become less bothersome.

A trigger is just the energy moving and being witnessed by the compassionate presence which is ourselves within this meditation. You will begin to release and integrate part of where the reaction is coming from. This meditation can get a little uncomfortable at times, and it will be very important for me to give you tools so that once we go into this meditation that if something uncomfortable comes up, you don’t panic and do not have a negative response to it.

There are a few possible responses that can happen with this meditation:

• You can’t identify the emotion, but you can identify the pain point in your body.

• You can identify the emotion associated but not where it’s living in your body.

• You can identify both the physical pain and the emotion associated with it.

• You're not able to identify anything physical or emotional.

• You can feel many emotions and pain points in the body.

• You disconnect from your body altogether.

If you can’t identify anything, or become overly sensitive and feel many physical and/or emotional pain points, or disconnect from your body, simply continue to breathe into and out of your anchor or use the mantra “I breathe in” and “I breathe out” linked to your breath during the time I cue you to breath into the pain point.

Before you begin this meditation, it’s important that because the purpose of this meditation is to have an emotional release, and that can happen in varying degrees, the environment you choose to do this meditation in feels safe to you. Find a spot where you won’t be disturbed or disrupted and where you feel comfortable.

Your posture for this meditation will be seated comfortably with your eyes closed; however, if this feels overwhelming, you may keep your eyes open or open them during the practice.

You will want to be seated where your spine is straight but not rigid and where you feel you have your full capacity for your deepest inhalation and exhalation through your chest, lungs, and into your belly.

Determining your anchor for this meditation will be extremely important. The anchor for this meditation is different from other meditations because you will choose a part of your body for your anchor. You will breathe into and out of this anchor for much of this meditation. For example, you may feel your heart is open today and want to use it as the point to breathe into and out of, or you may want to use your feet as an anchor, where you breathe in through your feet. Your breath comes up your body, and you exhale back out through your feet or any other part of your body that feels safe and grounding to you.

Take a moment to decide what feels best and most comfortable to use as your anchor point in your body to breathe into and out of. Sometimes breath can be triggering and put you in a reactive state; if this happens to you, please open your eyes: and reorient yourself to the room; you can also stand up, or change positions, whatever helps you to feel safe. If you feel comfortable and ready, you may return to your breathwork, breathing into and out of your anchor with your eyes open or closed, depending on how grounded you feel.

Emotional release meditation is an amazing and beneficial practice. If you are not experienced in meditation or if this feels overwhelming to you, you may want to experience some of my other meditations before using this one. This is also an ideal meditation to be facilitated through a one-on-one or a series of one-on-one sessions. If this is the case for you, when you are ready and feel comfortable, you can revisit this meditation on your own to continue the progress you have made.

The last thing we will do before we get started is take a moment to scan your body and see what shows up. Take a moment to sit silently and listen to your body for a pain point and/or any feelings that come up. You may identify a particular feeling or emotion if you do see where it shows up in your body. You may not be feeling an emotion today, but an ache or pain that presents. You may feel an area of your body that is uncomfortable or painful, and you may know what the emotion tied to this is; for example, some people experience stress and tension in their neck, shoulders, or jaw. This will be the area you breathe into and out through during our meditation.

Take a few minutes to decide on your anchor if you haven’t already and to scan your body for your pain point, and when you are ready, join me to begin your emotional release meditation.

Guided Audio Emotional Release Meditations

Natural State Presence is an approach to meditation that invites awareness to rest in its natural state of openness. It brings you back to your natural state or essence. This practice helps you to notice how you are carrying your being and expands your field of awareness.

Natural State Presence has no technique; it is technique less. You are purely inviting yourself to rest in your most natural state.

We all have conditioned responses to life, and most people think they are their emotions; for example, you are a stressed-out person, you are a happy person, or you have anxiety. But you are not your emotions. You are simply experiencing these emotions. Natural State Presence shifts from the subject to the object, so rather than you are a stressed-out person, you are simply experiencing a stressful event or situation. You may think you are a happy person, but you are just experiencing happiness, and you don’t have anxiety; you are experiencing anxiety. You are not your emotions, and Natural State Presence helps you to bring clarity to causes and patterns.

You may be wondering exactly what you will be doing during this meditation. As with all meditations, thoughts will come up, and instead of going down the rabbit hole with these thoughts, you’ll want to let the thought show itself, be itself, and float away. Just allow your thoughts to be, and don’t worry about letting them go. Be the quiet observer and watcher of your thoughts with curiosity, and then allow them to float away.

I like to think of my thoughts in Natural State Presence like raindrops on a windshield that has been treated with Rain-X. The thoughts come to me like the rain falling on the windshield. I see the rain coming down just like I see my thoughts, and they roll away in their own time; just like when the raindrop hits the windshield, the Rain-X allows them to roll away easily.

In this meditation, you are letting each aspect of your experience, be it thoughts, sensations, emotions, and external elements, to have their own nature.

You can also think of this practice as watching a movie; you see and acknowledge what is taking place without getting involved. It can be difficult sometimes but do your best not to fight or control your thoughts or experience.

But now you may be thinking, what if I do go down the rabbit hole with my thoughts? No problem! Once you realize this is happening, try to zoom out on the thought and just let it be.

I like to think about it the way I do when I’m taking a picture with my iPhone. The 3x setting is where I’m way into the thought, and I’m seeing every detail, then at 1x, I can see it from a wider lens. Everything softens a bit and seems less focused and pressing, and when I get out to the 0.5x, nothing in that picture is a big deal. I can see it, but I’m not hyper-focused on any one part of it. The picture just is. If you can zoom out on the thought and let it be, it will release and go in its own time.

This meditation will help you to see what thoughts, ideas, and feelings you are clinging to and where you are getting stuck. It allows you to practice being with the state within while all the other states come and pass. You are truly just being, you are aware, and you are noticing your capacity for noticing. It’s similar to being in a dreamless sleep.

This meditation, like all of them, will be different from day to day when you practice. You may notice it is easier to drop in some days than others, but remember, in meditation, there is no good or bad; the fact that you showed up, practiced, and took the time for yourself is what is most important.

Natural State Presence is traditionally a 20-minute meditation. However, use your discretion if you don’t feel comfortable practicing that long, especially in the beginning, and on the other side, if you feel relaxed and comfortable, continue longer than 20 minutes.

This is a predominately silent practice though you will hear my voice at the beginning and the end of this meditation; thus, choosing your anchor for this practice is very important. Please ensure you have done so before beginning this meditation practice, whether you do it guided or set a timer to do it on your own.

If you need to come out of the meditation at any time, remember you can always return when you feel called and can keep your eyes open for the remainder of the practice if you feel more comfortable.

Your posture for this meditation is whatever feels comfortable for you and allows you to feel a calm awareness.

You are now ready to begin a Natural State Presence meditation.

Guided Audio Natural State Presence Meditations

An un-layering meditation will balance and help you to tune all the layers of your being. I like to think of un-layering like a rose. Each row of petals begins to unfurl and expand the same way each layer of your being expands until, like the rose that fully blooms, when you have unfurled, you will return to your essence or true nature.

As you work through these layers, it’s as if you are tuning an instrument allowing each layer to come into balance so that they may work together to make beautiful music in the form of inner balance and peace.

Imagine listening to a symphony orchestra where each instrument is playing in different keys. This is similar to our human condition, where our body is doing something, and our mind is elsewhere. Think about a time when you drove somewhere, and when you arrived there, you stopped and wondered, “How did I get there?” Your body was driving, but your mind was elsewhere. The goal of this meditation is to get all the instruments working together in harmony.

This meditation brings together all the forms of meditation you have experienced thus far. It gently and completely brings your awareness to what is happening around you, what is happening within your physical body, focusing on your breath, where your emotions are arising, expanding into your consciousness, and reconnecting to your true nature or essence.

The un-layering meditation comes from the yoga tradition, which speaks to the Maya koshas. The layers that I will be guiding you through that correspond to these Maya Koshas are the physical body, energy field, thoughts and emotions, inherent wisdom, capacity for expanded consciousness, and our inner dwelling true nature. Throughout this meditation, you will explore each of these layers working from the outside inward.

This meditation can be done sitting or lying down, but please ensure that your spine is straight but not rigid so that you may experience your full lung capacity.

Un-Layering Meditation also has various points of silence within the practice, and anchors should be chosen accordingly. Returning your awareness to your breath, opening your eyes, and repeating a mantra are recommended anchor options for this form of meditation.

You are now ready to begin your Un-layering meditation.

Guided Audio Un-Layering Meditations

Natural State Presence is an approach to meditation that invites awareness to rest in its natural state of openness. It brings you back to your natural state or essence. This practice helps you to notice how you are carrying your being and expands your field of awareness.

Natural State Presence has no technique; it is technique less. You are purely inviting yourself to rest in your most natural state.

We all have conditioned responses to life, and most people think they are their emotions; for example, you are a stressed-out person, you are a happy person, or you have anxiety. But you are not your emotions. You are simply experiencing these emotions. Natural State Presence shifts from the subject to the object, so rather than you are a stressed-out person, you are simply experiencing a stressful event or situation. You may think you are a happy person, but you are just experiencing happiness, and you don’t have anxiety; you are experiencing anxiety. You are not your emotions, and Natural State Presence helps you to bring clarity to causes and patterns.

You may be wondering exactly what you will be doing during this meditation. As with all meditations, thoughts will come up, and instead of going down the rabbit hole with these thoughts, you’ll want to let the thought show itself, be itself, and float away. Just allow your thoughts to be, and don’t worry about letting them go. Be the quiet observer and watcher of your thoughts with curiosity, and then allow them to float away.

I like to think of my thoughts in Natural State Presence like raindrops on a windshield that has been treated with Rain-X. The thoughts come to me like the rain falling on the windshield. I see the rain coming down just like I see my thoughts, and they roll away in their own time; just like when the raindrop hits the windshield, the Rain-X allows them to roll away easily.

In this meditation, you are letting each aspect of your experience, be it thoughts, sensations, emotions, and external elements, to have their own nature.

You can also think of this practice as watching a movie; you see and acknowledge what is taking place without getting involved. It can be difficult sometimes but do your best not to fight or control your thoughts or experience.

But now you may be thinking, what if I do go down the rabbit hole with my thoughts? No problem! Once you realize this is happening, try to zoom out on the thought and just let it be.

I like to think about it the way I do when I’m taking a picture with my iPhone. The 3x setting is where I’m way into the thought, and I’m seeing every detail, then at 1x, I can see it from a wider lens. Everything softens a bit and seems less focused and pressing, and when I get out to the 0.5x, nothing in that picture is a big deal. I can see it, but I’m not hyper-focused on any one part of it. The picture just is. If you can zoom out on the thought and let it be, it will release and go in its own time.

This meditation will help you to see what thoughts, ideas, and feelings you are clinging to and where you are getting stuck. It allows you to practice being with the state within while all the other states come and pass. You are truly just being, you are aware, and you are noticing your capacity for noticing. It’s similar to being in a dreamless sleep.

This meditation, like all of them, will be different from day to day when you practice. You may notice it is easier to drop in some days than others, but remember, in meditation, there is no good or bad; the fact that you showed up, practiced, and took the time for yourself is what is most important.

Natural State Presence is traditionally a 20-minute meditation. However, use your discretion if you don’t feel comfortable practicing that long, especially in the beginning, and on the other side, if you feel relaxed and comfortable, continue longer than 20 minutes.

This is a predominately silent practice though you will hear my voice at the beginning and the end of this meditation; thus, choosing your anchor for this practice is very important. Please ensure you have done so before beginning this meditation practice, whether you do it guided or set a timer to do it on your own.

If you need to come out of the meditation at any time, remember you can always return when you feel called and can keep your eyes open for the remainder of the practice if you feel more comfortable.

Your posture for this meditation is whatever feels comfortable for you and allows you to feel a calm awareness.

You are now ready to begin a Natural State Presence meditation.