Effortless mindfulness frames trauma work as shifting the “place you are aware from.” Core points: 1. Do not drop into traumatic material from the thinking mind. First shift into open, spacious awareness. 2. From that wider awareness, let traumatic sensations or memories appear as objects in the field, not as your identity. 3. Maintain separation: awake awareness is stable, the trauma content moves inside it. 4. Let awareness “receive” the sensations without pushing for catharsis or narrative. 5. If intensity rises, widen awareness again until regulation returns. 6. Work in short cycles. No deep immersion. Integration happens by repeated brief contact from a safe vantage. It is a regulation approach, not a replacement for clinical treatment.

Yesterday I received the most unexpected birthday present. While getting ready for sleep, I entered a state of trance and quickly experienced qualified primal fears (fear of death, fear of others, fear of scarcity....) At first awareness would be drawn to the fear and identified with it, "I" was afraid, scared, dread. Then the fear would become familiar, less intense, letting an observer emerge. Eventually the observer would take a step back, and fears would become mere elements on a scenery. Ultimately, awareness moved from identification with fear to a stable observation position. The mind enjoyed the rest of the trance freely moving from one state to the other. Today no milk, has my fear gone away?

​"When I look back, I see nothing. This is wisdom. When I look forward, I see the world. This is love." — Nisargadatta

The ego -- the sense of 'I' -- is driven by survival instinct, engrammed in the nervous system and fear is its protection mechanism. But what is fear if not an internal sensation that we resist, and just that? By gently confronting it, I try to rest in awareness itself, beyond ego, beyond life and death, on a daily permanent basis. I have no choice, it's here. No, I have a choice, that of resisting or surrendering.

1. Arrival and Grounding (2–3 min) Sit or lie down so you feel supported. Let attention drop from thoughts into contact: feet, seat, spine, breath. Sense gravity holding you; let the exhale lengthen naturally. No effort to calm the mind — simply include the body. --- 2. Full-Body Sensing (5 min) Sweep awareness slowly through the body: head → shoulders → chest → abdomen → pelvis → legs → feet. Notice weight, vibration, temperature, pulsing. When you find a place that feels tight or numb, linger there; let breath touch it gently. You’re not naming or analyzing — only feeling directly. --- 3. Meeting the Knot (5–7 min) Choose one area that draws attention — perhaps tension in the stomach or throat. Ask inwardly, “What’s the feeling here?” Stay with pure sensation: pressure, heat, quiver. If emotion arises, let it move through sound, tears, trembling — the body completing something old. The key attitude: soft, curious presence, not trying to change anything. --- 4. Allowing Release (5 min) As the sensation shifts, notice subtle spreading warmth or emptiness. Let the body lead; tiny spontaneous movements, sighs, or stillness are all fine. This is the physical equivalent of “feeding the demon” — tension receives awareness and dissolves. Sense the whole body as one field of tingling aliveness. --- 5. Resting in Open Awareness (5–8 min) Now drop any focus. Feel breath and body happening in awareness. Sounds, sensations, thoughts all appear and vanish inside the same open field. There’s no center; awareness knows itself through everything arising. Recognize this clear, spacious knowing is what the body has been pointing to all along. --- 6. Integration (2 min) Before standing, notice ordinary perception again — weight, breath, environment. Bow inwardly to the body as teacher. Carry this felt openness into movement and conversation; keep a thread of sensing as you live. 🪞 Why it’s Non-Dual Body and awareness are not two: every sensation is awareness’s own texture.