a few meditations

everything is a flow of energy, yet we tend to get entangled either rejecting or clinging to an aspect of flow. the paradox, the challenge and the gift from grace is that the flow is never the same, always flowing. these few meditations support befriending the flow and loosening our habits of rejecting and clinging to one facet.

this is a work in progress list of meditations, resources and other goodies, some have audio and can be played online or downloaded. some of these meditations I actively work now with and i learnt from long ago. the list is partly here for clients and friends to easily share the gems, some are for me to remember and learn some more.

Long Pdf text of The practice of the five steps of feeding your demons Chod

Short Pdf text of FeedingYourDemons

At about 38 minutes she runs a guided feed your demons

At about 20 minutes she runs a guided feed your demons

Thanks to Dan Siegel and MindSight and the simple guided Wheel of Awareness

Wheel of Awareness – Introduction Intro 8 minutes
Wheel of Awareness – Basic Basic 25 minutes
Wheel of Awareness – Expanded Expanded 29 minutes
Wheel of Awareness – Consolidated Consolidated 15 minutes

Thanks to Rex Ambler and Quaker folk the Experiment with Light guided meditations. I selected these 3, they are all about 40 minutes, they have very short directions and then 5 minute periods of silence, with each direction there is a clear spiral towards the light.

direction more about selfshort direction about self
direction anv simplerless direction
bigger picture very little directionbig picture

6 Guided Meditations by Reginald Ray, Somatic Meditation for Discovering Our Deepest Life
The audio’s are free to download here

Some inspiring people who live in the flow and in some strange and wonderful ways point to being flow.

This list below shows the benefits of a very simple hand pushing exercise to help restore health to those impacted by traumatic incidents. As a Tai Ji practitioner it helps to understand the many benefits of Pushing Hands. The article is from the Somatic Experiencing Blog on work done in Haiti with earthquake victims.
1. Grounding
The first obvious benefit of the hand-pushing exercise was that it helped to re-establish grounding and a connection with the earth, as long as our clients were able to maintain an awareness in their legs and feet while pushing with their hands. The sense of grounding would often increase as they gradually pushed with more force.

2. Orientation
By establishing some appropriate eye contact with the client during this exercise we were able to help re-establish a disrupted orientation response, another benefit of the hand-pushing exercise.

3. Equilibrium
The exercise also helped to restore a sense of equilibrium in clients’ bodies. This happened as they sought to maintain their balance while pushing.

4. Breathing
For clients who had previously found themselves short of breath, we found many were able to help restore breathing regulation. This came about by bringing our clients’ attention to their breath—and encouraging them to exhale completely while pushing.

5. Interoception
Clients were able to develop “interoception,” an increased sense of their bodies’ physiological state. This was achieved within the exercise’s potentially activating circumstances by simultaneously holding awareness of internal bodily sensations along with external consciousness of what was happening outside their bodies.

6. Strength
Another benefit was that clients were eventually able to feel the strength, physically, in their own bodies while pushing. We sought to restore a broader sense of empowerment in their lives, asking clients to identify where they felt the strength in their bodies and to allow the awareness of this sensation to expand and spread.

7. Surfacing
Many clients struggling with “survivor guilt” at losing loved ones were able to surface intense, unresolved feelings. Participating in rescue efforts (such as digging survivors out of the rubble) had allowed some to discharge a good amount of healthy aggression, but being unable to help so many others added a source of potentially overwhelming conflict and anger.

8. Flexibility
By adapting the exercise to not just be a linear pushing exercise—allowing the arms, legs, and the rest of the client’s body to begin to gradually move and become more fluid—we were able to help restore some flexibility to the body. This was particularly effective where clients had become rigid through a freezing response to the trauma.

9. Completion
Engaging clients’ arms and legs to push in this exercise proved to be an effective means of helping to complete defensive orienting responses. Clients could feel the power of their strength in their limbs. This was particularly important for victims who found themselves helplessly trapped and immobilized in the rubble of the earthquake.

10. Discharging
Finally, a tremendous amount of energy was discharged through this exercise. The gradual, titrated nature of this discharge was important so that the client was not overwhelmed or re-traumatized by the experience. We often observed this discharge as trembling in the arms and legs while pushing, as well as heat discharge and sweating originating in the core.

Disclaimer: Dear reader because the article refers to sex does not mean whatever you think that means.
Please read with a fresh eye and mind for some basic steps to expanding and untangling life’s flow.

Diana Richardson wrote a book called “Slow Sex” which was inspired by a book called “The Slow Down Diet” by Marc Davids. I am learning again and again that subtle yet definite slowing down of the mind and being more aware of the body is extraordinarily helpful in bringing a qualitative difference to our lives. So I thought to see how the following few points from “Slow Sex”, all exquisite for sex, relate to the deep intimate sharing that can happen during therapeutic work.

  • Power of Relaxation
  • Power of Awareness
  • Power of Quality
  • Power of Rhythm
  • Power of Pleasure
  • Power of Thought
  • Power of Sacred
  • Power of Story

Power of Story– This is what most people come for a session with – a powerful story. Not to make the story any less significant or unimportant but to comprehend the story from perspectives that are yet to be seen the first step is relaxation…

Power of Relaxation – Relaxation like a cat waiting at a mouse hole, not wired and not floppy, relaxed alertness, ready, present and calm. Absolutely this is what client and facilitator require, not a manic poking at the wounds or avoiding what is – but an alive, relaxed waiting with awareness…

Power of Awareness – Being aware of the other, the sensation, the images, the feelings, the thoughts, the sky and the birds song are all very good, yet the real gift of awareness is it’s a double edged sword. On one side the subject the other side the object, and the very important space between subject and object. Being dyslexic I often just don’t get subject-object yet awareness holds you and me and the space between. This dual or maybe even tri awareness brings a quality…

Power of Quality – yes as we slow down enough to observe without fixing, judging, changing just a relaxed awareness there comes a new capacity, a new quality and if we slow down enough we notice that quality has a rhythm…

Power of Rhythm – the quality of our very lives depends on us re-establishing rhythm. The seasons, our moods, birth and death, togetherness and aloneness, male and female, too much and too little and just right – all of these require our ability to live with and accepting changing rhythms. Slowing down enough to notice the bodies rhythms opens us to pleasure…

Power of Pleasure – “Opening to more pleasure can spark metabolism and return the body to its natural state of balance… What I would like to suggest to you is that health, and by extension any action that promotes health, is inherently a deeply pleasurable experience.” The Slow Down Diet. If we can grow our tendency to find, nurture and share pleasure it will change our very thoughts…

Power of Thought – in Afrikaans there is a term “kak gedagtes” – translated by google it means shit thoughts. Without taking the time to slow down and find relaxation, awareness, quality, rhythm and pleasure we find most of our thoughts are shit thoughts. Taking or is it giving the time to slow down and be a bit silent we find our thoughts turn to the sacred… 

Power of Sacred – what is sacred? in Diane’s book she talks about eight sacred metabolic forces of love, truth, courage, commitment, compassion, forgiveness, faith and surrender. Give yourself a few minutes with relaxation, awareness, quality, rhythm, pleasure, thoughts and notice what happens. These are the gifts of slowing down and listening. What is sacred for you might be very different for me and right now i tell the story…

Power of Story– that we are here on planet earth for a very short time, that it is a miracle we ever actually meet, see, connect, hear, listen to each other or ourselves. If we have to speed up or slow down, pick it up or drop it, what ever it takes. As the stories of our lives go through many stages it is really helpful to keep coming back to relaxation, awareness, quality, rhythm, pleasure, thought and a sacred story…

A selection of resources for developing somatic skills.

Online Resources:


Trauma and Memory: Brain and Body in a Search for the Living Past: A Practical Guide for Understanding and Working with Traumatic Memory – Levine, P. (2015)
In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness – Levine, P. (2010)
Trauma-Proofing Your Kids: A Parent’s Guide for Instilling Confidence, Joy, and Resilience – Kline, M., & Levine, P. (2008)
Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body – Levine, P. (2005)
Waking the Tiger: Healing Trauma – Levine, P. (1997)
The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment – Rothschild, B. (2000)
Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom – Hanson, R. (2009)
A General Theory of Love – Lewis, T. (2001)
Mindsight: The New Science of Personal Transformation – Siegel, D. (2010)
The Developing Mind, Second Edition: How Relationships and the Brain Interact to Shape Who We Are – Siegel, D. (2012)
The Mindful Therapist: A Clinician’s Guide to Mindsight and Neural Integration – Siegel, D. (2010)
The Trauma Spectrum: Hidden Wounds and Human Resiliency – Scaer, R. (2005)
The Neuroscience of Human Relationships: Attachment and the Developing Social Brain  – Cozolino, L. (2014)
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma – Bessel van der Kolk, MD (2014)
Trauma and the Body: A Sensorimotor Approach to Psychotherapy – Ogden, P. (2006)
Scared Sick: The Role of Childhood Trauma in Adult Disease – Karr-Morse, R. (2012)
Polyvagal Theory – Porges, S. (2011)
Hakomi Mindfulness-Centered Somatic Psychotherapy: A Comprehensive Guide to Theory and Practice – Weiss, H. and Johanson, G. (2015)

Experience these simple 6 Key Points from Tོilopa in your bodyheartmind. Slow down when you read each point and feel the physical magnetic pull of each of these short sentences.

  1. Don’t recall/ Let nothing remain
  2. Don’t imagine/ Let go of what may come
  3. Don’t think/ Let go of what is happening now
  4. Don’t examine/ Don’t try to figure anything out
  5. Don’t control/ Don’t try to make anything happen
  6. Rest/ Relax, right now, and rest

Six points are literally back, forward, up, down, inwards & space and 7th is share it, may it be good, may it be useful!

One of the most famous and important statements attributed to Tilopa is: “The problem is not enjoyment; the problem is attachment.”