Awakening Process 101

“Mastering the Breath: Simple Practices for Greater Awareness” is the fifth class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke. 

In this fifth episode of Tools of Awakening, we’re continuing our exploration of practical breathing techniques. We go through nostril awareness, abdominal breathing, and three-part breathing, with an added focus on exhaling through the mouth to release tension and stagnant air. These simple practices help us ground ourselves, calm the mind, and feel more connected to the body. As always, it's about bringing awareness back to the present moment in an easy, accessible way that anyone can practice, regardless of where they are on their journey.

(00:00) Introduction to the Tools of Awakening Series – Pernilla Burke introduces the episode and explains the focus on practical breathing techniques to help calm the mind and body.

(00:35) Overview of Breathing Practices – Recap of nostril awareness, abdominal breathing, and three-part breathing, with an emphasis on the importance of exhalation.

(01:13) Guided Nose Tip Awareness Practice – Guided practice bringing awareness to the breath at the tip of the nose, feeling the cool air enter and warm air exit.

(02:03) Following the Breath: Chest and Belly Awareness – Focus shifts from the nose to the chest and belly, encouraging listeners to follow the natural rhythm of their breath.

(05:15) Three-Part Breathing Exercise – Listeners are guided through a full-body breathing exercise, filling the lower, middle, and upper lungs before exhaling.

(07:02) Exhaling Through the Mouth Practice – Introduction of exhaling through the mouth, helping to release tension and expel stale air more effectively.

(08:02) The Importance of Complete Exhalation – Discussion on the importance of fully exhaling to remove stale air and tension, along with a simple tongue technique to aid the process.

(10:09) Exhalation Counting Exercise – Guided practice in counting during exhalation to fully release air and extend the breath.

(11:11) Putting It All Together: Full Breathwork Practice – Combining all the techniques—nostril awareness, three-part breathing, and counting during exhalation—into a cohesive practice.

(13:01) Closing Practice and Final Thoughts – Final breathwork session and reflections on the benefits of regular breath awareness practice for relaxation and connection.

In today’s episode, Louise and I explore the concept of “the gap” — that space between and behind thoughts, where time seems to slow down, and we get a sense of who we are beyond the mind’s constant chatter. This pause is more than stillness; it’s a doorway into something deeper, a way to access the universal Self. We talk about how the gap has appeared in our lives, share some of our struggles with finding it, and how it’s become a valuable tool for experiencing more presence and calm. We’ll guide you through a meditation so you can experience it for yourself and share tips on cultivating more of these moments daily, whether you’re meditating, spending time in nature, or simply focusing on your breath.

(0:00) Introduction and Welcome Meet Pernilla Burke and Louise Dual Severin as they set the stage for today’s episode.

(1:05) The Gap Between Thoughts Exploring the concept of “the gap” — a space between thoughts and breaths.

(2:06) The Power of the Pause Understanding how the gap can open the way to deeper awareness.

(3:57) Using Breath to Access the Gap How the pauses in breath can reveal this space.

(5:55) Guided Meditation Preparation Setting up for a guided meditation.

(6:59) Guided Meditation A practice to help listeners notice the gap between breaths.

(17:23) Applying the Practice in Daily Life Real-world challenges and solutions for accessing the gap.

(19:55) Beyond the Meditation Cushion Tips on bringing this awareness into everyday activities.

(21:03) Living the Present Moment Using breath and awareness to stay grounded, even in difficult situations.

(26:20) The Gap as a Doorway Reflections on accessing presence during tough times.

(30:12) Personal Reflections Sharing experiences of surrendering into the gap.

(35:00) Finding Flow and Ease Real-life moments of stillness and presence.

(39:05) Simple Ways to Access the Gap Everyday tips for cultivating the gap in routine tasks.

(42:30) Connecting to the Universal Flow How the gap connects us to a greater sense of being.

(46:00) Recap and Key Takeaways Highlighting the importance of surrendering to the present moment.

(47:10) Closing Thoughts Final reflections and gratitude.

In this podcast episode by Awakening Process 101 team, Pernilla Burke and Louise Juel, explore the theme "Responsibility is Freedom." We begin by introducing the Awakening 101 website and the tools we've created, such as the Awakening Process Mandala, which helps people on their spiritual journey. We share personal experiences of spiritual growth and the challenges we’ve both faced in understanding what it means to be truly present.

As we discuss, we reflect on how taking responsibility for our lives leads to a sense of freedom. Pernilla shares a story from her journey to sobriety, illustrating how accepting responsibility for her actions became a liberating force. We both talk about how embracing responsibility has helped us navigate fears, set boundaries, and understand the importance of showing up for ourselves. While responsibility might seem overwhelming at times, we recognize that it ultimately empowers us, giving us a stronger sense of self.

During the episode, we also guide a brief meditation focused on the heart chakra, inviting everyone to step into the present moment with love and awareness. We wrap up by encouraging listeners to take responsibility in different areas of life—whether it’s finances, relationships, or personal growth—as a key to unlocking freedom and building self-confidence.

(00:00) – Introduction and welcome
(02:00) – Pernilla introduces herself and Awakening 101
(03:40) – Purpose of the podcast and discussion on spiritual growth
(05:25) – Introduction to the Awakening Process Mandala and its role in being present
(08:00) – Discussion on the meaning of being present and how spiritual tools help
(09:00) – Meditation guided by Pernilla (heart chakra focus)
(16:45) – Transition from meditation to today’s topic: Responsibility is Freedom
(18:50) – Discussion on responsibility and how it leads to freedom
(21:30) – Pernilla shares her sobriety story and taking responsibility for her actions
(24:00) – Louise shares her experience with responsibility and sobriety
(30:50) – Discussion on responsibility in relationships and with others
(35:45) – Talk on financial responsibility and the freedom it brings
(42:00) – Reflection on how to empower others, like children, to take responsibility
(49:30) – Wrap-up and reflection on responsibility and self-confidence
(50:45) – Closing thoughts and invitation for listeners to share their experiences

"Grounding ourselves through the Breath," is the fourth class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke.

In this episode of the "Tools of Awakening" series, we dive into the fourth class focused on breath awareness and its transformative power. We emphasize how breath connects us to our feelings, which many of us unconsciously avoid due to discomfort. By practicing simple breathing techniques, like nostril and abdominal breathing, we can cultivate a deeper connection to both our breath and emotions, helping us process feelings gently.

We begin the session with a guided abdominal breathing exercise, followed by a three-part breathing technique. We explain how modern stress leads to shallow, chest-only breathing, and how deeper, abdominal breathing can ground the body and calm the mind. We also highlight how attention directs energy within the body, stressing the importance of grounding awareness in the lower body for relaxation.

Throughout the episode, we share practical tips for deepening breathwork, including the use of physical objects to practice abdominal breathing. We conclude with a discussion on the importance of fully exhaling to release stale air, allowing for a more complete and beneficial inhale.

We encourage everyone to practice these techniques regularly to build a better relationship with their breath, which fosters emotional balance and self-awareness.

(00:00) Introduction and welcome:
Pernilla welcomes listeners to the fourth class in the breath series, joined by healer and spiritual counselor, Abdi Assadi, to explore breathing techniques.

(00:47) Overview of breathing techniques:
Pernilla reviews nostril awareness, a simple technique to help center the mind, emphasizing the importance of repetition for building familiarity and connecting with emotions.

(03:10) Common breathing challenges:
Abdi explains that avoiding breath is often linked to avoiding emotions, which begins early in life. Shallow breathing blocks both discomfort and positive emotions.

(05:31) Guided abdominal breathing exercise:
Pernilla leads an abdominal breathing exercise, encouraging listeners to focus on how the abdomen moves and suggesting hand placement for better awareness.

(10:06) Pernilla’s reflection on breath grounding:
Pernilla shares how abdominal breathing grounds her, helping connect with her lower body and shift energy from the mind.

(11:20) Abdi on energy flow and attention:
Abdi explains that where we place attention, energy flows. Breathwork helps bring focus back to the body, countering the habit of external focus.

(12:32) Introduction to three-part breathing:
Abdi introduces three-part breathing, filling the lower, middle, and upper lungs in one breath, improving oxygen intake and reducing shallow breathing.

(18:10) Practical tip for abdominal breathing:
Abdi recommends placing heavy objects on the belly to practice abdominal breathing and emphasizes fully exhaling to clear stale air.

(19:35) Closing remarks:
Pernilla and Abdi stress the importance of exhalation in breathwork and encourage regular practice at home.

"How much is shallow breathing costing your overall well-being?" is the third class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke.

Meditation: Nostril & Abdominal Awareness 4 mins

“An Appointment with Yourself” is the second class in a five part series on the Breath hosted by Pernilla Burke and Abdi Assadi.

In this class we discuss  the importance of proper breathing techniques for mindfulness and emotional regulation.  We provide practical tools to increase awareness and create moments of pause in daily life. The class emphasizes that many people breathe shallowly from the upper lungs due to chronic anxiety. Abdi explains that shallow thoracic breathing suppresses emotions and disconnects us from our bodies. They advocate for "belly breathing," where the lower lobes of the lungs are filled, increasing oxygen intake and helping release repressed emotions. The class aims to help listeners re-train their breathing patterns, highlighting the physiological and emotional benefits of mindful breathing. Pernilla and Abdi's insights encourage incorporating these techniques into daily routines for improved well-being and conscious living.

(00:00) Introduction: Introduction by Pernilla Burke and Abdi Assadi. Overview of the purpose of the Awakening 101 classes.

(01:01) Importance of Breath: Discussion on the significance of breath for mindfulness. Brief mention of the personal journey with breathwork.

(03:01) Shallow Breathing and Anxiety: Explanation of shallow thoracic breathing. Connection between anxiety and shallow breathing.

(05:31) Belly Breathing Technique: Introduction to belly breathing. Explanation of how it fills the lower lungs.

(07:31) Emotional and Physical Benefits: Benefits of proper breathwork on emotional regulation. Discussion on how breathing can help release repressed emotions.

(10:01) Early Development of Breathing Patterns. How shallow breathing patterns develop from a young age. Impact of trauma on breathing.

(12:01) Practical Tips for Daily Life: Practical tips for incorporating proper breathing into daily routines. Encouragement to practice mindful breathing for improved well-being.

(14:01) Personal Experiences and Conclusion. Abdi and Pernilla share personal experiences with breathwork. Final thoughts and encouragement to viewers.

This meditation is an excerpt from the “Understanding the Power of Breath” Breath Class 1 of 5. It is a brief guided meditation focusing on nostril awareness. The session begins with closing the eyes and relaxing the shoulders. The viewer is then guided to focus on the breath entering and exiting the nostrils, noticing the sensation of the colder air coming in and warmer air going out. The meditation encourages the viewer to observe their mind becoming calmer and their shoulders more relaxed with each breath. The session concludes with slowly opening the eyes.

"Understanding the Power of Breath" is the first class in a five part series on the Breath. Please join us in exploring the breath and its power. This 20 minute Breath Class: "Understanding the Power of Breath" features Pernilla Burke, the founder of Awakening 101, and Abdi Assadi, an acupuncturist, healer, and spiritual counselor. This class is part of the "Tools of Awakening" series and focuses on simple, everyday practices to increase awareness and reduce reactive behavior. They discuss the importance of using simple breathing exercises to bring calm and presence to everyday situations. The session includes a guided breathing exercise designed to help viewers become more aware and relaxed by focusing on their breath and checking in with their mental and physical state.

In this episode of the "Awakening Process 101" podcast, Pernilla Burke, alongside co-host Louise Juel, continues the insightful conversation with Abdi Asadi, a healer, acupuncturist, and spiritual counselor. Titled "Running From Pain Part 2," the discussion digs deep into the human tendency to avoid pain and the profound impact it has on our emotional and physical well-being. Abdi shares his extensive experience, emphasizing the importance of acknowledging and sitting with pain rather than running from it. The conversation touches on various aspects of pain management, including cultural influences, learned behaviors, and practical techniques for increasing awareness and presence in daily life. Key themes include the necessity of tolerating discomfort to achieve true healing, the interplay between physical and emotional pain, and the value of cultivating moments of stillness and mindfulness amidst the busyness of modern life. This episode offers valuable insights and practical advice for anyone seeking to understand and manage their pain more effectively.

(00:00) Introduction and Overview of the Podcast . Pernilla Burke introduces the podcast and today's guests, Louise Juvel and Abdi Asadi.

(02:30) Concept of Running from Pain. Discussion on what it means to run from pain and initial thoughts from Abdi Asadi.

(05:30) Cultural and Learned Behaviors around Pain. Abdi talks about societal influences and learned behaviors related to pain avoidance.

(09:00) Impact of Avoiding Pain. The consequences of avoiding pain, including the amplification of pain.

(12:00) Historical Perspective on Pain Management (12:00 - 15:00)

Comparing modern and historical approaches to dealing with pain.

(15:00) Physical vs. Emotional Pain. Exploring the relationship between physical pain and emotional pain.

(19:00) Techniques for Pain Management. Practical methods for managing pain, including mindfulness and body awareness.

(22:00) Personal Experiences and Anecdotes. Louise and Abdi share personal stories related to pain and healing.

(27:00) Modern Life and Its Impact on Pain. The effects of modern, busy lifestyles on our ability to manage pain.

(32:00) Mindfulness and Presence in Daily Activities. Strategies for incorporating mindfulness into everyday tasks.

(36:00) The Benefits of Acknowledging Pain. Discussing the positive outcomes of facing and acknowledging pain.

(40:00) Closing Thoughts and Future Topics. Recap of the discussion, Abdi's final insights, and hints at future podcast themes.

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