Next Level Soul Podcast Episode 96
Ready for a few quiet minutes? Dr. Dawson Church returns to the show to lead a guided meditation that combines breathing through the heart, gentle tapping, and a connection with unconditional love. No interview this time. Just a practice you can press play on and follow.
Key Takeaways
- The practice runs about 17 minutes and needs nothing but a quiet place to sit.
- It begins with breath flowing in and out through the heart, at a natural pace.
- A brief tapping routine, done with eyes open, helps you notice and let go of tension.
- Dawson slows the breath to about six seconds in and six seconds out.
- You picture a being who loves you unconditionally and send heart energy to it.
- It closes with a simple eyes-open exercise that brings you back to the room.
About This Guided Meditation
Most episodes of the Next Level Soul Podcast are conversations. This one is different. Alex Ferrari introduces it in a few sentences, says it will help bring a bit more peace into your day, and then hands the microphone to Dr. Dawson Church for a complete guided practice.
Dawson is a returning guest. In his earlier visit, he talked about how thoughts shape the material world, and you can hear that conversation in Science proves thoughts shape the material world with Dawson Church. This episode takes the same interest in the inner life and turns it into something you can do.
The title mentions raising your vibration. In the meditation itself, Dawson speaks in simple, felt terms: breath, space, heart, gratitude. You do not need to hold any particular belief to follow along. You only need to follow the instructions and notice what you notice.
How the Practice Unfolds
The meditation moves in a clear order. Here is the map, so you know what is coming and can settle in.
Step 1: Settle into quiet and breathe through the heart
Dawson begins by inviting you into quietness and reflection. He asks you to feel the breath flowing in and out at its own natural pace, and to imagine that breath moving in and out through your heart. At this point he asks you to keep your eyes open for the moment, because the next part is done with eyes open.
Step 2: A short tapping routine to release tension
Dawson calls this a very brief stress reduction routine using gentle pressure on acupuncture points. Its purpose, as he describes it, is to release any lingering stress or tension in the mind and body, and to prepare you for the more elevated emotional, mental and spiritual states that follow.
You use the fingers of one hand to tap gently, moving through these spots in order:
- The side of the other hand, just below the base of the little finger
- The top of the head
- Where the eyebrows meet the bridge of the nose
- The side of the eyes
- Under the eyes
- The nose
- The collarbone area and the breastbone
- The lower ribs, with the arms crossed
- One last round on the side of the hand
At each spot, you scan the body. Are the shoulders tense? The neck, the back, the knees, the feet? You imagine that tension flowing out as you keep breathing through the heart. Dawson also slows the breath here to six seconds in and six seconds out.
Step 3: Stop, close the eyes and notice space
When the tapping ends, you relax your hands and close your eyes. Dawson then asks you to notice the volume of space inside your feet, inside your hands, inside your whole body, and between your eyes. He also asks you to relax your tongue on the floor of your mouth. These small cues, repeated through the meditation, give the attention something steady to rest on.
Step 4: Let life energy pour in
Next you imagine the life energy of the universe pouring in through the top of your head. Dawson describes it as filling you with life, vitality and vibrance, and flowing through all of your energy centers. He especially points to the heart, which he asks you to picture glowing with vibrant energy.
Step 5: Bring to mind a being who loves you unconditionally
This is the heart of the practice. Dawson invites you to think of a being that loves you unconditionally. He offers a generous list: a saint, a guide, a guardian angel, an ancestor, an archetypal or mythical figure, an animal or a pet. You choose. What matters is the quality of the love, and that it is unconditional.
Step 6: Send a beam of heart energy
You imagine a beam of heart energy traveling from you to this being, and you notice its color, texture and shape. Dawson then invites you to widen the beam so it radiates in every direction like the rays of the sun, connecting with every atom in the universe. After a while he asks you to narrow the focus again, gently detach from everything else, and return to that one source of unconditional love.
Step 7: Gratitude and the return
Here you celebrate and give thanks for that connection. Dawson asks you to smile with gratitude, reflecting on the privilege of having unconditional love in your life. You then draw the heart energy beam all the way back inside your own body, into the center of your chest, and notice how good your body feels.
Step 8: An eyes-open check-in with your surroundings
Over three breaths, you prepare to come back. On the last breath, you open your eyes and look around with soft eyes. Dawson asks you to find the smallest cylindrical object in your environment, the largest square object, any letter M, and any number seven. It is a playful, grounding way to land back in the room. He closes by saying you can make your body feel this good any time you choose.
What Makes This Practice Easy to Follow
Three simple features make the meditation approachable, even if you have never sat in meditation before.
- It repeats its anchors. The six-second breath, the tongue on the floor of the mouth and the space between the eyes come back again and again. If your mind wanders, there is always something simple to return to.
- It starts with the body. The tapping gives you something physical to do before you ask the mind to quiet down.
- It lets you choose the symbol. You are not asked to imagine a particular figure. The being of unconditional love can come from any tradition, family or no tradition at all.
Making It Part of Your Week
Alex ends the episode with an open invitation. Come back to the meditation as often as you like, he says: every day, once a week, whatever you need to help you center yourself and connect with your higher self. If you want to build the habit, a few ideas fit naturally with how the practice is built.
- Pick a time that already exists in your day, such as before your first coffee or right after work.
- Sit somewhere you can keep your eyes open for the first few minutes while you tap.
- Choose your being of unconditional love ahead of time, so you are not searching for one in the middle.
- After the final eyes-open exercise, take a moment to notice how your body feels before you move on.
If you want more on connecting inward, try Connecting with your higher self next.
This meditation is offered for relaxation and reflection. It is not medical advice or a replacement for care from a qualified professional. Descriptions of energy, tension and acupressure points are Dawson’s own way of guiding the practice.
Spiritual Takeaways
- Breathe through your heart for a few quiet minutes.
- Release tension a little at a time, starting with the body.
- Picture someone or something that loves you unconditionally, and let yourself feel it.
- Finish with gratitude, and return to this meditation whenever you need to center yourself.
Please enjoy this meditation with Dr. Dawson Church.
Guest Links: Connect With Dawson Church
Listen to the Episode
- Download the MP3
- More episodes: Next Level Soul Podcast
Frequently Asked Questions
What is in this guided meditation?
It is a guided practice of about 17 minutes led by Dr. Dawson Church. It combines breathing through the heart, a short sequence of gentle tapping, and a visualization of sending heart energy to a being who loves you unconditionally. It ends with a short eyes-open exercise to bring you back to the room.
Do I need any experience with meditation or tapping?
No. Dawson gives each instruction in plain language and in order, so you can follow along the first time you press play. The tapping uses light fingertip pressure with one hand, and he names each spot as you go. If you lose your place, simply return to the breath and pick up with the next instruction.
Where do I tap during the routine?
Dawson names the spots in this order: the side of the hand below the little finger, the top of the head, where the eyebrows meet the bridge of the nose, the side of the eyes, under the eyes, the nose, the collarbone area, and the breastbone. He then has you cross your arms and tap on the lower ribs, and finish with one more round on the side of the hand. Listen to the audio for the exact placement, since he shows the rhythm in his own voice.
Why does Dawson keep the eyes open at the start?
He says the brief tapping routine is done with the eyes open, to release any lingering stress or tension in the mind and body before the deeper part of the practice. After the tapping, he invites you to stop, relax your hands and close your eyes. The eyes open again at the very end, when you look around the room.
What does the six second breath mean?
Dawson guides you to slow the breath to about six seconds on the inhale and six seconds on the exhale, and to imagine that breath flowing in and out through the heart. He returns to this count several times during the meditation as an anchor. If six seconds feels strained, use a pace that feels easy and natural for you.
Who can I choose as the being of unconditional love?
Dawson offers a wide range: a saint, a guide, a guardian angel, an ancestor, an archetypal or mythical figure, an animal or a pet. The only requirement he gives is that the being loves you unconditionally. You can choose whoever or whatever that is for you, and you do not need to share your choice with anyone.
What is the heart energy beam?
It is an image Dawson uses to help you feel the connection. You picture a beam of energy going from your heart to the being of unconditional love, and you notice its color, texture and shape. Later he has you widen it like the rays of the sun, then narrow it again to that one being before drawing it back into your chest.
Why does the meditation end with finding objects in the room?
The closing exercise gives your attention something simple and concrete to do. Dawson asks you to look around with soft eyes and notice the smallest cylindrical object, the largest square object, any letter M and any number seven in your surroundings. It is a gentle way to return to the room and notice how your body feels.
How often should I listen to it?
Alex invites you to come back to it again and again, whether that is every day, once a week or whenever you need it. Many listeners find it helpful to pick a regular time, such as the start of the day or the end of a work session. Short and regular tends to be easier to keep than long and occasional.
Is this meditation a substitute for medical or mental health care?
No. It is a reflective practice offered for relaxation and inner connection, and Dawson’s language about energy and tension is his own way of describing the experience. If you are dealing with a health condition, pain or emotional distress, please talk with a qualified professional, and use this practice alongside that care.
Keep Exploring
- Science proves thoughts shape the material world with Dawson Church
- Connecting with your higher self
- Browse more free masterclasses and the Next Level Soul Podcast.
Follow Along with the Transcript
Alex Ferrari 0:10
I've been able to partner with Mindvalley to present you guys FREE Masterclass is between 60 and 90 minutes, hovering Mind Body Soul Relationships and Conscious Entrepreneurship, taught by spiritual masters Yogi's spiritual thought leaders and best selling authors. Just head over to nextlevelsoul.com/free
Now on this episode we have a special treat. We have back on the show, Dr. Dawson Church and he is going to take us through a very special guided meditation that will help you raise your vibration and bring a bit more peace into your day. So let's dive in.
Dawson Church 1:13
As we enter this space, of quietness, of reflection, feel the breath flowing in and out its natural pace is and out of your body and imagine your breath flowing in and out through your heart. Keep your eyes open for the moment and we'll do a very brief stress reduction routine. Using acupressure pressure on acupuncture points eyes open, just to release any lingering stress or tension in our minds and our bodies. Prepare us to enter those high elevated emotional, mental and spiritual states. So with the fingers of one hand, tap gently on the side of your other hand right below the joy that anchors your little finger as you scan your body notice are you tense anywhere are your shoulders tense is your neck tense your back your knees, your feet and relax that tension as you can imagine all the tension flowing out of your body as your energy system regulates as you breathe in and out through your heart now tap on the top of your head feeling the breath flowing in and out through your heart. releasing tension tap where your eyebrows meet the bridge of your nose. releasing tension wherever it might be inside your body tap on the side of your eyes noticing any pockets of tension and any muscles or organs. Eyes open. Letting that tension go under your eyes feel the breath flowing in and out through your heart tap on your nose top on your lower left tapeo collarbone to speak your breastbone. Again, noticing any pockets of tension in your body and letting them go feeling your breath through your heart. Then cross your arms and tap right on your lower ribs slow your breathing down to six seconds per in breath and six seconds per our breath tap one more time on the side of your hand as all the last remaining tension leaves your body stop tapping, relax your hands, close your eyes feel your breath and notice the volume of space inside your feet the volume of space inside your hands the volume of space inside your whole body the volume of space between your eyes relax your tongue on the floor of your mouth as you breathe in and out six seconds through your heart now notice the flow of life and yourselves. As the life energy of the universe pours in through the top of your head, filling yourselves with life. Filling yourself with Vitality filling your energy field with Vibrance. Imagine that life force flowing in through the top of your head energizing all your energy centers. Especially your heart as your heart glows with vibrant energy and I think of a being that loves you unconditionally.
It might be a saint, a guide a monster a guardian angel and ancestor that archetypal, or mythical figure that could be an animal or pet. This being loves you unconditionally. And as you breathe in the doll through your heart Tom relax to the floor of your mouth and space between your eyes. Heart blowing with life energy. Imagine a beam of your heart energy going from you to this being of unconditional love notice the color, texture and shape of your heart energy beam as you can see Add to this being of unconditional love notice your tongue relaxed on the floor of your mouth notice the volume of space between your eyes notice your breath flowing six seconds in six seconds notice again qualities of your heart energy be connecting you with this feeling of unconditional love know expand your heart energy beam and allow it to radiate out in all directions like the rays of the sun and connect your heart energy with every single atom in the universe your rays of heart energy radiate out in every direction, like the rays of the sun and connect with every atom in the universe notice your breath. Six seconds in and out through your heart notice the volume of space between your eyes notice how relaxed your tongue is on the floor of your mouth. Notice that life energy flowing into the top of your head and notice the characteristics of these infinite beams of energy flowing out from your heart connecting you with every single atom in the universe and now narrow down your focus and gently detach your heart energy from every single atom and focus it again on just that one source of unconditional love self celebrate and give thanks for that connection and smile with gratitude as you reflect on the privilege of having unconditional love and your lie and now detach your heart energy beam from that being and bring it all the way back inside your own body. Feeling your heart energy vibrantly present inside your own body in the center of your chest Tom relaxed on the floor of your mouth empty space between your eyes. Six seconds and breaths and out breaths through your heart. And notice how good your body feels. To tune to unconditional love to tune to the life energy of the universe and smile a huge smile of gratitude. All and appreciation and with the next three breaths prepared to return your attention back to the hearing now back to your environment. Smiling and noticing how good your body feels to be connected.
To love to life and to this present moment with the last breath, open your eyes. Look around you with soft eyes. Notice the smallest cylindrical object in your environment. Notice the largest square object in your environment. Notice any instances of the letter M in your environment. Notice any instances of the number seven in your environment. And notice again eyes open how good your body feels and realize that you can make your body feel this good any time you choose. Thank you.
Alex Ferrari 17:29
I hope that guided meditation helped you today. And please feel free to come back and listen to it again and again. Everyday, once a week, whatever you need to help you center yourself and connect to your higher self.
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