Guided Meditation: Mindfulness, Groundedness, and Heart-Centered Focus (EP37)

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In this meditation for relaxation, grounding, and centering, we practice 3 steps that help us shift our state towards greater well-being. This is a unique meditation in that you can do it while multitasking, not just on the cushion.

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3:21 - Meditation begins

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This podcast show is for people dedicated to spiritual awakening, spiritual practice, psychology, healing work, collective healing and awakening, and global positive social change. 

For free meditations, private sessions, and the Ground of Love Healing School, see www.thegroundoflove.com

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This podcast show explores meditation, mindfulness, consciousness, spiritual awakening, and spiritual growth, with a strong focus on personal healing, trauma healing, emotional healing, and somatic healing. We dive into nonduality, embodied spirituality, the true self, life purpose, and spiritual practice, while also addressing shadow and integration themes like spiritual bypass, ego-death, root causes, and holistic healing. Episodes draw from psychology and attachment theory, as well as ancient wisdom traditions, esoteric wisdom, energy healing, and indigenous wisdom, offering grounded insights for seekers on a path of inner healing, wholeness, and deeper realization.

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For free live meditations and more, click here:

www.thegroundoflove.com

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A deep bow to: Amma (Mata Amritanandamayi), Yogi Ramsuratkumar and Ma Devaki, Neem Karoli Baba, Ramana Maharshi, Papa Ram Dass, Sri Aurobindo, Shirdi Sai Baba, Satya Sai Baba, Anandamayi Ma, Hilda Charlton, Daskalos (Stylianos Atteshlis), Saint Francis, Saint Clare, Saint Teresa, Padre Pio, and more.

Keywords for the show: meditation, mindfulness, consciousness, spiritual awakening, spiritual growth, personal healing, trauma healing, emotional healing, somatic healing, inner healing, nonduality, embodied spirituality, wholeness, grounded spirituality, life purpose, spiritual practice, enlightenment, realization, the true self, ego-death, spiritual bypass, attachment theory, psychology, root causes, holistic healing, energy healing, ancient wisdom traditions, esoteric wisdom, esotericism, indigenous wisdom, bhakti, Buddhism, Hinduism, Christianity, sangha, Divine Will, spiritual ascension, collective awakening, collective healing, global ascension, connecting with angels, and connecting with spiritual guides.

Keywords for this episode: Moving on after being hurt, closure, forgiveness, how to let go of resentment, how to move on from a bad relationship

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Transcript

0:00

In this brief time that we have together, what does self-care look like in the circumstances that you're in? So since we're practicing a bit today, notice what you're noticing right now. What is it that you're choosing to notice? Knowing that there's depth and Self available that can be accessed in an instant. Welcome to the Ground of Love. I'm your host, Olivia Frazao. This is a podcast for people who are deeply dedicated to the spiritual journey. You are here for self-growth care, for others, and being of service to the world. This podcast is in service to you to help you remember who you are and why you are here, you will receive inspiration, clarity, and no BS Love. We are walking each other home. Let's begin. Today I would like to invite you into a meditation, and this is something that you can do sitting down quietly, but this is also something that you can do while multitasking if you are listening to this while taking a walk, cooking, et cetera. If you are driving, please just make sure that enough of your attention is on the road. This episode is a recording of a guided meditation that I gave on Zoom I offer free Zoom meditations. If you're interested in joining one of them live, you can get on my newsletter and you sign up at www.thegroundoflove.com. You can also go to the link in this episode's show notes. In this meditation, we're going to focus on three main steps. We're gonna be focusing on and choosing deliberately something that will help us calibrate our field or shift our attention to something that will give us greater wellbeing, and we'll go through some options. So that is the first step. It's choosing what we're noticing. In the second step, we're gonna be considering the quality of our own attention as we are doing this observation, because the quality of the awareness that we bring, that which we are observing will affect it greatly. It'll affect our experience greatly. And we're also in the third step going to be considering, to what extent do we feel that we are the ones running the show here in the meditation, holding a sense of control? And to what extent can we actually be surrendered to what it is that's happening. How can we be receiving the meditation rather than creating it? So we'll begin now. We're letting go of thought and we're focusing on body and breath. We're also letting go of efforting. How can we become as simple as possible and not reach for anything? This is simply as settling down and in towards non-doing For a moment without needing to be anything or become anything, we can naturally settle. In this brief time that we have together, what does self-care look like in the circumstances that you're in? Knowing that linear time is linear, and that when we go inwards, there is no time. So there's a depth and Self available that's timeless, that can be accessed in an instant. So since we're practicing a bit today, notice what you're noticing right now. What is it that you're noticing, that you're choosing to notice? What aspect of self is it in? Is it thoughts? Is it physical sensations? Is it an aspect of the multidimensional self? You can make your own personal choice of what it is that you put your attention on, knowing that whatever you put your attention on. Its emanation will increase. The second thing we can notice is with what quality of attention are we doing that noticing. Are we doing the noticing from the thinking mind with an objective? Are we doing that noticing with neutrality or with softness? The third thing for us to consider. Is what is our intention right now in this exact moment? And notice if we're gonna make this very simple notice what percentage of our intention is on controlling or creating something. And what percentage of our intention is in receiving and listening and being the observer of natural occurrence. So we'll get more specific now. We're gonna go through those three again, should choosing what we're noticing number one. For grounding, you might wish to notice the insides of the feet and the bottoms of the feet, or the pelvic bowl or the first chakra. Doing so will bring our field lower down and into more stillness and stability. If there's a lot of content, movement, thought, or anxiety, we can include simply a softening and a lengthening of the breath and noticing that. Now in the breath, we can feel the breath coming up the spine slowly, location by location, up either through the chakras or even through the vertebra, softly. Without forcing another option with the breath. If your intention and desire is the heart center is to breathe in and out of the heart, as if the heart were a ball of light expanding with the breath in all directions. So we're still on step one, which is what it is that we're noticing. And now we're bringing in step two again, what is the quality of the noticer? Harsh, neutral, or soft? Seeing if we can shift into more softness. Now pain might come up and it might be tight, pointy, condensed, the quality of the noticer. Embracing or contacting that pain can be soft, non-judgmental, and not forcing. And revisiting the third quality. Again, are we controlling more or are we allowing and receiving more? I am back to step one. What is it that you're choosing to notice? So let's say in this case, you've chosen the heart. Never the physical heart. We're talking about the heart center, the center of the chest. I'd say that's our centered point of focus and our breath is there. And while this is the locus of our focus, there's also an understanding of its non-locality. At the same time, we are gonna add in another move now. Notice if there are other variables coming up. We had mentioned potentially pain or discomfort coming up somewhere. So now we have what we're choosing to focus on, for example, the heart, and then we have something else needing our attention also. Can we keep at least 51% of our attention on the heart? Not ignoring what else is coming up, but knowing that what we have chosen as our focus of attention. Is a frequency of coherence that will be supportive to whatever else has come up. So we're constantly re the coherence so that it can help provide support to the other frequencies showing up. And expressing themselves in our field, trusting and allowing that the waves will naturally meet. And alchemize of staying focused on what you've chosen is your focus point. And one more time, just for a brief moment, consciously choosing the quality of self attention as the noticer. And one more time, just for a brief moment. Allowing for even more surrender rather than control. And a place to continue if you would wish to take this one step further. Would be the question, who is the one that has been doing all of this? We give thanks to all those who have supported us here today and who support us always. We give thanks to all those who protect us and regenerate us and bring us back into heart and truth over and over again. Please give your thanks in your own way. I hope this meditation was helpful for you. As a reminder, if you'd like to join us live for future free Zoom meditations, you can sign up at the ground of love.com. And you can also get the link in this episode's show notes. I look forward to seeing you there. thank you for being with me in The Ground of Love. You can follow this podcast to receive the next episodes, and who is it that comes to mind to share this episode with? Please go ahead and pass this along to them and go ahead and leave a review or a rating if you wish. I thank you for that. For one-on-one healing sessions and a group membership. you can go to www.thegroundoflove.com. Blessings to you. May you be protected, held, regenerated centered. And taken forward with all light, love, truth and highest and best health and wellbeing on all levels and taken forward to make the greatest, most beautiful impact doing exactly what you're here to do. God bless you. Protection, grace, protection, grace. So it is.