Awakening Process 101

In this episode of Awakening Process 101, Louise and I explore the universal tug-of-war between resistance and allowing. Drawing from David Hawkins’ Letting Go, personal anecdotes, and simple self-awareness practices, we discuss why letting go feels so hard yet brings so much freedom. Whether learning to surrender in a storm or embracing our children’s individuality, we reflect on how small shifts in awareness can create profound changes. This conversation is a candid, heartfelt look at how the human tendency to resist often limits us, and how allowing can unlock ease, lightness, and connection in our lives. (00:00) Introduction and theme: Resistance vs Allowing – Pernilla and Louise introduce the episode, focusing on resistance challenges and the ease that allowing can bring.(01:45) Why we resist change and the concept of allowing – A discussion on why humans naturally resist change, despite knowing it’s inevitable.(03:34) Exploring resistance to letting go of even good things – Reflection on why letting go of things we enjoy can also feel difficult.(04:02) A quote from David Hawkins’ Letting Go – Pernilla reads an insightful passage about surrendering and the lightness it brings.(06:30) Awareness as the first step in addressing resistance – The importance of recognizing resistance as the initial step toward change.(10:12) Personal story: Surrendering during a stressful travel experience – Pernilla shares a story of letting go of control during a challenging journey.(15:17) Recognizing resistance in the body and asking "Why?" – Insights into how resistance manifests physically and emotionally, and how to question it.(18:02) Practical questions to explore resistance and allowing – Key questions to help identify and address what we’re resisting and why.(20:51) The importance of consistent practice in letting go – Emphasizing the value of daily practices for fostering surrender and ease.(23:03) Small steps to experience lightness and freedom – How small, intentional steps can lead to a sense of emotional and mental relief.(25:04) Journaling as a tool for awareness and growth – The benefits of journaling as a way to track and understand resistance over time.(26:33) Parenting and projection: Letting children find their own path – Pernilla shares lessons on allowing children to explore their individuality without projection.(30:29) Overcoming fear of judgment and embracing individuality – A reflection on how fear of judgment influences resistance and limits self-expression.(38:09) Key questions: "What am I resisting and why?" – Revisiting the importance of asking these questions to uncover deeper insights.(39:10) Closing story: The monkey and the banana metaphor – A powerful metaphor illustrating how holding on can keep us trapped.(39:58) Final thoughts: Awareness and allowing as daily practices – Closing thoughts on making awareness and allowing a consistent part of life.

In this episode of Awakening Process 101, Louise and I share an intimate conversation about meditation—a practice that has deeply transformed both our lives. For me, meditation is more than a habit; it’s a friend, a constant source of comfort, presence, and connection to the infinite. Drawing from my own experience, I talk about how this practice shifted my perspective, helping me realize that the unconditional love, presence, and awareness I sought all along were already within me. We also explore the practicalities of starting a meditation practice, from the simplicity of one-minute sessions to the profound impact of consistency. Together, we reflect on how meditation provides a moment of stillness in a chaotic world, creating space to breathe, observe, and ultimately respond to life with greater clarity and compassion. Louise brings her perspective as a Buddhist practitioner, discussing how chanting has provided her with a pathway to connection and infinite love. Along the way, we share laughter, honest insights, and even a short guided meditation to help you take your first or next step on this journey. This episode is about recognizing meditation as a tool for discovering the best parts of yourself and living with a deeper connection to the people and world around you. Join us and take a moment to connect with the energy behind your thoughts. Let us know your thoughts pernilla@awakening-101.com Here’s a more detailed version of the timestamps: Timestamps(00:00) Welcome and Introduction: Pernilla and Louise kick off the episode by introducing the topic of meditation and its importance in modern life.(02:05) Why Meditation Matters: Pernilla reflects on her personal journey with meditation and how it became a cornerstone of her emotional and spiritual health.(04:30) Meditation as a Friend: Pernilla describes meditation as a nurturing, unconditional presence that provides a sense of love and connection.(09:00) Starting a Meditation Practice: Practical advice on beginning with short, consistent practices, like one-minute sessions, and the importance of timing.(12:20) Meditation and Sobriety: Pernilla shares how meditation became a supportive practice during early sobriety and helped her navigate emotional challenges.(16:00) Breaking Free from Emotional Attachments: How meditation fosters awareness of thoughts and emotions, allowing for healthier relationships and responses.(18:10) The Role of Breath: Discussion on how breathing deeply activates the parasympathetic nervous system, creating relaxation and focus.(21:00) Guided Meditation: A short, calming meditation led by Pernilla to help listeners step into stillness and presence.(24:50) Chanting and Mantras: Louise shares her experience with chanting as an active form of meditation and a path to connecting with infinite love.(28:30) Demystifying Meditation: Addressing misconceptions, including the idea that meditation is about stopping thoughts entirely, and encouraging simplicity.(33:00) The Long-Term Impact of Meditation: How consistent practice transforms thoughts into “fluffy clouds” and creates a lasting sense of stillness.(36:40) Meditation in Daily Life: Practical examples of how meditation helps respond to life’s challenges with compassion and clarity.(40:00) Closing Thoughts: Pernilla and Louise emphasize that meditation is a gift to yourself and those around you, offering a path to deeper connection and peace.

In this episode of Awakening Process 101, we explore the nuanced relationship between self-esteem and self-confidence, reflecting on how self-esteem, rooted in our internal sense of self-worth, contrasts with self-confidence, which often grows from external achievements. Through sharing our personal stories—from childhood experiences to the transformative tools of recovery, yoga, and meditation—we discuss how spiritual practices can help rebuild a healthier, more authentic sense of self. Together, we highlight the interplay between spiritual awakening and the emotional growth needed to nurture both self-esteem and self-confidence, offering relatable insights and practical reflections. (00:00 ) Introduction to Awakening Process 101 and the focus on emotional and spiritual growth. (00:18) Overview of the episode’s theme: understanding self-esteem and self-confidence through a spiritual lens. (01:01) How awakening helps us differentiate and strengthen self-esteem and self-confidence. (02:06) Personal reflections on self-worth and the impact of life experiences on internal growth. (05:01) Examining how early environments, from families to societal expectations, shape self-esteem. (07:51) The influence of parenting and family dynamics on cultivating healthy self-worth. (10:31) The role of 12-step programs in recognizing and rebuilding a healthy sense of self. (13:01) Yoga, meditation, and their unique contributions to nurturing self-esteem from within. (16:06) Exploring the energy behind self-esteem and its connection to spiritual practices. (19:31) How childhood and external validation affect both confidence and inner value. (23:01) Building self-confidence through external achievements and their limitations. (25:01 ) Reflections on the healing journey and how spiritual awakening fosters emotional growth. (28:01 ) Wrapping up with key takeaways, listener engagement, and an invitation to explore further.

Holding Space: Strengthening Relationships Through Presence and Compassion In this episode of Awakening Process 101, we examine the subtle yet powerful concept of "holding space." Louise and I share what it means to be fully present for someone—whether that’s a friend, a student, or even ourselves. We reflect on the challenges and growth that come with learning to listen without needing to fix or guide. Through personal stories, we invite you to see holding space as a practice that opens the way for genuine connection and emotional freedom for everyone involved. (00:00) Introduction to the Podcast and Hosts Pernilla Burke and Louise Juel introduce themselves and share a bit about their backgrounds and the purpose of the podcast. (00:48) Topic Introduction: "Holding Space" The hosts introduce the episode’s focus on the concept of "holding space," setting the stage for an in-depth exploration of what it means in different contexts. (01:12) Defining Holding Space: Personal Boundaries and Respect They start by discussing the basics of holding space, emphasizing the importance of respecting boundaries and not intruding on another person’s emotional space. (02:02) Real-Life Example: Parenting and Holding Space Pernilla shares a personal story on the challenges of holding space as a parent, where the urge to fix often conflicts with the need to simply be present. (03:45) Importance of Conscious Awareness The conversation turns to how cultivating conscious awareness helps in holding space effectively, especially when emotions run high. (06:08) Personal Story: Impact of Setting Boundaries Pernilla reflects on an instance with her husband where setting clear boundaries around conversations created a healthier, more respectful space. (10:09) Discovering Holding Space as a Yoga Teacher Louise talks about her journey in understanding holding space through teaching yoga and how it extends to creating a safe environment for her students. (15:10) Types of Holding Space: For Self, Family, and Students The hosts outline the different types of holding space, from supporting loved ones to holding space for oneself, each requiring unique skills. (18:10) The Role of Breath in Holding Space They discuss the practice of using breathwork to center oneself, which fosters a calm, present state conducive to holding space. (25:33) Everyday Practice: Holding Space While Driving Pernilla gives a relatable example of how she uses the drive to school as a space to practice presence and calm, even in stressful moments. (30:00) Managing Physical Needs for Self-Care The importance of attending to physical needs like food, water, and rest is emphasized as foundational for creating the capacity to hold space. (33:10) Holding Space in Crisis Situations Pernilla recounts experiences where holding space was crucial during family health crises, highlighting the value of calm, supportive energy. (39:33) Techniques: Practicing Awareness and Response The hosts explore different techniques for building awareness, noting the importance of responding mindfully rather than reacting impulsively. (43:07) Recap of Key Concepts and Takeaways The discussion wraps up with a summary of the essential points on holding space and some practical takeaways for listeners. (45:00) Closing Remarks and Final Thoughts Pernilla and Louise thank listeners for joining and encourage them to integrate the practice of holding space into their own lives. Let me know if this is the format you prefer!

Healing Subconscious Patterns: A Path to Transformation and Self-Discovery In this episode, we explore the process of healing subconscious patterns—a journey that, as we’ve both discovered, requires more than one approach. We talk about how real transformation unfolds over time, using practices like therapy, yoga, meditation, and bodywork. Drawing from our personal experiences, including recovery and self-reflection, we share how awareness, curiosity, and trust in the process are key to uncovering and releasing deeply ingrained patterns. Healing is gradual, but with each layer we work through, we move closer to a more authentic sense of self. Join us as we reflect on what we’ve learned and encourage you to embrace your own path to healing. (00:00) Introduction and WelcomingWe greet listeners, express gratitude for their time, and set the tone for today's discussion. (01:03) Introducing the Topic: Healing Subconscious PatternsWe introduce the episode's theme, explaining that healing subconscious patterns requires multiple approaches rather than a one-size-fits-all solution. (02:18) Overview of Healing Tools: Therapy, Yoga, MeditationWe talk about how various tools—therapy, yoga, and meditation—work together in the process of healing, each contributing to different aspects of growth. (03:50) Pernilla’s Journey of Addiction RecoveryPernilla shares her personal story of recovery, highlighting how different stages of healing revealed deeper emotional and subconscious patterns. (05:05) How Different Practices Work Together in HealingWe emphasize how a holistic approach, incorporating various healing practices, builds a stronger foundation for lasting transformation. (07:15) Exploring the Layers of Subconscious PatternsWe explore the idea of healing as peeling back layers, using a variety of tools to uncover hidden aspects of ourselves. (09:20) Curiosity vs. Pain as Motivators for ChangeWe discuss how both pain and curiosity can drive healing, with pain often initiating the process and curiosity sustaining it. (12:45) Importance of Awareness in HealingWe talk about how awareness of subconscious patterns takes time to develop, sharing personal examples of moments of clarity. (15:30) Emotional Insights Through RelationshipsPernilla reflects on a past relationship that helped reveal important emotional patterns, illustrating how relationships can serve as mirrors for growth. (18:50) The Role of Meditation in Seeing PatternsWe explain how meditation calms the mind, allowing hidden patterns to surface and be released. (21:30) Bodywork and Storing Emotions in the BodyWe discuss how emotions are stored in the body, and how bodywork can help release these stored tensions. (23:10) Using Multiple Healing Tools for Deep ChangeWe highlight the importance of combining different healing methods, as no single practice can address all layers of the subconscious. (26:00) Healing as a Gradual ProcessWe remind listeners that healing is a gradual process, requiring patience and trust in the unfolding journey. (28:45) Wrapping Up: Embracing the Journey of Healing Subconscious PatternsWe close the episode by encouraging listeners to embrace the healing process and trust that each step brings them closer to their true selves.

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.

"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.

Meditation: Nostril & Abdominal Awareness 4 mins This meditation is an excerpt from the “Understanding the Power of Breath” Breath Class 1 of 5. It is a short guided meditation focusing on breath awareness. The meditation directs the viewer to close their eyes and focus on the sensation of air entering and exiting through the nostrils. It gradually guides attention deeper into the body, moving from the nose to the back of the throat, the chest, and finally down to the abdomen. The session encourages mindfulness of the breath's journey and ends with a brief period of awareness in the belly before concluding. Please see below a link to watch full episode and learn more. https://youtu.be/weK7wC2G6Dc