Living Inquiries and Natural Rest guided practices

You can join Lynn in a small group live online every morning at 8AM Eastern (New York time) for 15 to 20 minutes of practice and a brief discussion. Click this link at the time to join http://zoom.us/j/645904638

These and other recorded practices are on Youtube on Lynn Fraser’s channel. There are several new practices uploaded each week so please be sure to check back.
http://www.youtube.com/channel/UCEJTxzTMjcI8gSfTOc_wcXA


Unfindable Inquiry – Who Am I?:  Lynn Fraser  23:09 minutes

Lynn facilitates a group Unfindable Inquiry. We look at changing content: body, breath, energy, thoughts in the mind and witnessing; observe what changes and what does not change; notice what observes and reacts to content.

Watch on Youtube: http://www.youtube.com/watch?v=mr6c_PnPsDA

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJRjFkcjR3S25zWWs

 

Inquiry: What If I Get It?:  Lynn Fraser 5:24
Rest and inquire into plans and desires, what if I do or don’t get what I want.  Notice your response to the words. Notice what might be holding you back? What does that mean about you?

Watch on Youtube: http://www.youtube.com/watch?v=BoGrNBjn6cY

Link to audio: http://drive.google.com/open?id=0B1bgy7Eh3VZmWERYUUZ6eHJlV1U

 

Inquiry: Saying Difficult Truths: Lynn Fraser 23:08

Resting with what is then notice what comes up when you think about sharing something that is difficult to say. Resting, mindful of body, breath and thought as we explore energy around saying difficult truths. Be supported during the inquiry to deeply explore the energy, its attributes, qualities and intent.

Watch on Youtube: http://www.youtube.com/watch?v=YzidBYFScJE

Link to audio: http://drive.google.com/open?id=0B1bgy7Eh3VZmTFZGU1REUVVhaXc

 

Inquiry: Triggered by People:  Lynn Fraser 23:45
We bring in situations of when we’ve been triggered by someone. Our inquiry includes resting and observing body, breath, energy, thoughts and working directly with sensation in a wordless way.

Watch on Youtube: http://www.youtube.com/watch?v=8FDK0fpzC34

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJU1hhZDh2ODM3ZHM

 

 Inquiry: Expectations Boomerang: Lynn Fraser 5:39

Boomerang inquiry is when we reflect on what someone else’s thoughts or actions seem to reflect back about us. This short inquiry relates to expectations we have about other people and the bargaining we may have around giving and receiving.

Watch on Youtube: http://www.youtube.com/watch?v=nudRz7zC3is

Link to audio: http://drive.google.com/open?id=0B1bgy7Eh3VZmTWoyMWc3VmNtRzg

 

Inquiry: Thank You For Arising:  Lynn Fraser 22:46
With attention on an energy or sensation that is troubling you, say to it: “Thank you for arising. I love you. You are welcome to stay.” Most people don’t genuinely mean that when we first say the words. This is a practice of noticing where we are resisting and also a practice of self-compassion and kindness.

Watch on Youtube: http://www.youtube.com/watch?v=g5ZBKwVroyE

Link to audio: http://drive.google.com/open?id=0B1bgy7Eh3VZmMUItYXpvY18tRE0

 

Inquiry: Body Identification:  Lynn Fraser 22:15 minutes

This is a mindfulness practice to see how we experience our bodies. We tune in to our body, areas and parts of our body. We notice associations, thoughts and judgments. Visual. Felt. Are the shapes and colors I see and sensations I feel my body?

Watch on Youtube: http://www.youtube.com/watch?v=5HkW7LC1Ass

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJem1XQWJwTTNqZEU

 

Inquiry: NOW – Notice Open Wait:  Lynn Fraser 16:01

Begin with noticing what is happening right now, how things arise and fall in space; open to your own experiences, sensations and their meaning; wait and see without directing your experience.

Watch on Youtube: http://www.youtube.com/watch?v=yHHHR6NrcXM

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJdnVmNkFob2hKODg

 

Inquiry: Mindfulness Practice looking around the room:  Lynn Fraser 4:29

Notice space. There is empty space and objects within the space. Our responses to objects within the space are specific to our own lives. Some are neutral, other items provoke a positive or negative response in our mind. Visua information triggers memory often accompanied by energy or sensation.

Watch on Youtube: http://www.youtube.com/watch?v=CxPTrZA5Aq4

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJVWwyUHVpbkRmZmM

 

Thought: Introduction: Learn about our Thought Stream: Lynn Fraser 2:23

Learn about the mind and how thoughts arise from the storehouse of impressions.  We have a habit of always following thought and ignoring the rest of our experience. Trauma and fear can make it uncomfortable so we try to figure it out on the layer of thought.

Watch on Youtube: http://www.youtube.com/watch?v=kEyJWyrRayI

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJQ1RuYkdiM0ZtQWM

 

Thought Stream Guided Practice: Lynn Fraser 19:51

Watching thought as it comes and goes. Notice thought arise and fall. Sometimes thoughts come in a train of connected thoughts that are quite compelling. This is a way the mind words. Rest awareness in the gap between thoughts.

Watch on Youtube: http://www.youtube.com/watch?v=m6EyipqqUs8

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJYm1xSmpWZ1ktaWM

 

Thought Stream Focus for Two Minutes:  Lynn Fraser 2:06

Focus attention on thoughts appearing behind forehead, as images or words or both. When you’re carried away by a train of thought, simply bring your attention back and rest.
Watch on Youtube: http://www.youtube.com/watch?v=mD22re8M-fY

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJTkpHeS12UXRScjQ

 

Thought Stream with Fear and Anxiety:  Lynn Fraser  21:24

Anxious thoughts can be something you keep coming back to. Mindfulness of how thoughts are word and images that often trigger a response in the body. This is a practice of observing the thought stream, to help us break the trance of thought.

Watch on Youtube: http://www.youtube.com/watch?v=QkQRzsTgD94

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJNk1JOTNncDVjNXc

 

Thought Stream with Judgment and Compassion:  Lynn Fraser 26:33

We look at content, hear or see words, see images as color, light and shape. The mind makes meaning. Words and sensation respond. All we can do with energy is feel it, although we can see and hear thoughts Velcroed to the sensation. Open a space for holding all of this in kindness and compassion.

Watch on Youtube: http://www.youtube.com/watch?v=XqO7rL41EbA

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJMVdGUTlxV1FqZTQ

 

Thought: Awareness and Content Arising:  Lynn Fraser 21:27

Witness your experience as it arises in body, breath, energy and mind. Go beyond the simple thought layer. Notice content: thoughts and sensation and that you are witnessing them. Notice space of awareness. Until content once again comes up to be noticed.

Watch on Youtube: http://www.youtube.com/watch?v=yyLR8zDCIVI

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJUXY5YU5Vc3MyMm8

 

Healing Trauma with Living Inquiries: Release Anxiety in 5 minutes:  Lynn Fraser 5:18

Resting deeply, breathe smoothly and let the exhalation extend to six seconds or more. Relax.

Watch on Youtube: http://www.youtube.com/watch?v=NxHrITVXbZ0

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJcjJKVTMxWUU5bW8

 

Healing Trauma with Living Inquiries: Education talk on trauma by Lynn Fraser at the Kiloby Center Family Services retreat February 2016  37:14

Watch on Youtube: http://www.youtube.com/watch?v=zVMV4MlhhGI

No audio because slides in video are needed.

 

Healing Trauma with Living Inquiries: Perception Inquiry External Internal. Lynn Fraser 19:48

Are other people’s words or judgments of us an actual threat? This is a common feeling with traumatized people.

Watch on Youtube: http://www.youtube.com/watch?v=7BRxfbWtxr8

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJcHZEUHdjenl2UkE

 

Healing Trauma with Living Inquiries: Relaxing Vigilance. Lynn Fraser 14:41

Tune in to your environment right now and notice if there is anything of concern. If not, practice letting go of our chronic yellow-alert vigilance and deeply relax our habitual defense mechanisms.

Watch on Youtube: http://www.youtube.com/watch?v=VsRwsQgPMeE

Link to audio: http://drive.google.com/open?id=0B1bgy7Eh3VZmZkNDLXVfR1dHV1k

 

Natural Rest: Scan Space in and around the body:  Lynn Fraser 33:16

A delicious, unhurried exploration of the space within and around your body, working primarily with sensation and energy. Notice your changing experience when you attend to sensation in various parts of your body. Integrated awareness of the whole space around and within.

Watch on Youtube: http://www.youtube.com/watch?v=Emj84WzW5ec

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJNEo0RHFaNXZzQTg

 

Natural Rest Guided Practice: Attention in Body Breath Energy and Thought.  Lynn Fraser 24:53

Bring your attention to body, energy, breath and thought stream as you relax and enjoy Natural Rest

Watch on Youtube: http://www.youtube.com/watch?v=SKntzQJXzwI

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJOHNZSmNsQTdDSlk

 

Natural Rest Guided Practice: Resting and Allowing. Lynn Fraser 22:32

Experience being in your body allowing deeper and deeper release and relaxation.

Watch on Youtube: http://www.youtube.com/watch?v=NOf2Xk1n2xE

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJdzhzTW15dmtWTzQ

 

Natural Rest Guided Practice: Noticing Stillness is Here Too. Lynn Fraser 17:42

Paying attention to our experience and noticing. Do we need everything to be quiet and peaceful in order to experience and enjoy deeper levels of stillness?

Watch on Youtube: http://www.youtube.com/watch?v=0yt3YRf_sCc

Link to audio: http://drive.google.com/open?id=0B-33iPvZXmoJa2lYY0txR1l5WW8

 

Natural Rest Guided Practice: Being Stillness. Lynn Fraser 17:20

Being present with what is, with stillness, with Being.

Watch on Youtube: http://www.youtube.com/watch?v=qmolB-MTEJI

Link to audio: http://drive.google.com/open?id=0B1bgy7Eh3VZmV3VYQ3JHaV9yMVk

 

 

Addiction: Compulsion Inquiry.  Lynn Fraser  21:55

We look into our response to cues in our environment and associations that underlie compulsion. Rest with internal energy and see how that signals the need to use. Notice how we associate relief from uncomfortable sensation with our addiction.

Video on Youtube: http://www.youtube.com/watch?v=7BRxfbWtxr8

Link to audio:  http://drive.google.com/open?id=0B1bgy7Eh3VZmSkpqcy05dDdsRXM

 

Living Inquiries and Your Nervous System  26:45

Talk from a workshop with slides and answers to participant questions. Learn about the Autonomic Nervous System, how trauma is stored in our bodies, core deficiency stories, the impact of trauma on social trust, calming emotional flooding and down-regulating anxiety through breath. The Living Inquiries provide a powerful method to understand and heal trauma.  Email nondualinquiry@gmail.com and we’ll email you the 90 minute talk Calming Your Nervous System.

Watch on Youtube: http://www.youtube.com/watch?v=_vC1o6WUs7U