About WOWS:
WOWS (WateringOurWholesomeSeeds) is a meditation practice that enables us to create an intimate and caring relationship with the mind.
Mind is everywhere, and within mind, consciousness unfolds in its various forms, allowing us to perceive life. One form of consciousness is store consciousness. In the store, qualities of all emotions and thoughts are present, determining our happiness and suffering.
These qualities are called seeds, which are watered by our attention and sprout into mind consciousness, effecting the way we think, speak and act. To selectively water certain seeds allows us to respond to situations in a way that facilitate understanding and compassion within and around us.
(Recorded with 1000Hz energizing frequency)

What we need:
We need a space to lie down, sit or stand. Make sure you're not gonna be disturbed (turn off ringtone, doorbell etc.) for the next 20 minutes.

Headphones can be useful to shut off all noises coming from around and create a private meditation bubble, especially for beginners.


How to do it:
Get into a comfortable position and be there for a minute or so. Pay attention to your facial muscles, detect tension and relax it. Do the same with your shoulder muscles, let them hang loose. Continue detecting tension in your body and relax all muscles that are not needed for the position you are in.

Play the WOWS-meditation and follow the guided verses. Each verse consists of two lines regarding the in-breath and out-breath, and two key words. The two lines explain what this particular element is about, the key words will help you to guide yourself during the time until the next element starts. This is how it looks like:

Breathing in, I follow my in-breath from the beginning to the end.
Breathing out, I follow my out-breath from the beginning to the end.  (VERSE)

- following in-breath, following out-breath -      (KEY WORDS)

In this WOWS-session we will first come back to our body and breathing, then water the seeds of peace, understanding, love, joy, gratitude and embrace one seed of suffering. Just go ahead, it is as simple as it can be!

Wishing you an enjoyable meditation experience!

WOWS - A Music Infused Meditation

This is a complete session of the Expressive Pebble Dance Meditation (EPDM) including the guiding instructions by Brother Freedom.

It was recorded at the WakeUp Retreat in March 2019 at Deer Park Monastery/ California.

This track allows you to organize your own Pebble Dance Meditation Workshops with your sangha and friends.

All you need to to do is lay down and press 'Play'. 
This track includes the sharing of the participants at the last 20 minutes of the track.

If you want to know more about the Expressive Pebble Dance Meditation, please see the EPDM track on my channel here.

Thank you and enjoy your-Self!

Brother Freedom

Pebble Dance Meditation Workshop

ABOUT & HOW TO DANCE:
The 'TraFoMe (TransFormation Meditation) Dance' is much more rhythmic and dynamic than any other track on this channel, and it needs to be.

We all, if not all but many of us, do have an angel and a devil sitting on our shoulders; a hero telling us that we can achieve everything if we want to, and a demon telling us that we're never good enough to achieve anything at all. It is only when we are able to acknowledge both that we can live wholly.

The 'TransFormation-Meditation-Dance' offers us an opportunity to explore these energies, to express and transcend the notion that one is 'good' and the other 'bad', in a dancing way!
It offers us a chance to getting to know ourselves!
Accepting ourselves as we are!
Making peace with ourselves!

Before you start dancing, get in touch with your 'Hero/ine'! 
Take a posture representing your Hero/ine'
How would your Hero/ine' move? Move like your Hero/ine'!
How does that feel? Where in your body do you feel it?
Write down what your 'Hero/ine' would do in your life if there weren't any restrictions; personally, culturally, morally.

Now get in touch with your 'Demon'!
Take a posture representing your 'Demon'!
How would your 'Demon' move? Move like your 'Demon'!
How does that feel? Where in your body do you feel it?
Go through the list of your 'Hero/ine' and comment on each line what your 'Demon' says to your 'crazy' plans and why they'll never work out.

Now you're ready to dance!
Get a yoga mat or a tangible dance-floor!
Take off shoes and socks!
Get an eye-mask and put it over your eyes!
Stand on your yoga mat, put your hands on your belly and breathe, ground yourself.
Play the mix and dive into the magic world of your Self!
Always stay on your dance-floor!

'Hero/ine' and 'Demon' tracks will play alternately in this 65 minute mix ('Hero/ine' goes first).
Dance and express the energy fully, get out there and show up! Scream! Sweat!
Bring some of your 'Hero/ine' dance moves into the 'Demon' parts and vice versa.
After an hour the music becomes slow, kinda shamanic drumming and humming.
Slow and calm down, surrender, lay down on the floor if you wish.
Breathe and bring mindfulness to everything that is coming up.
Thoughts, emotions, let them come, be and go while you breathe.
When you're good to get up, do so and write down, or paint on a piece of paper all experiences you had while dancing. 

Enjoy Yourself!
Be Beautiful!
Be Yourself!

TraFoMe Dance

About EPDM:
EPDM (ExpressivePebbleDanceMeditation) is a fusion of Expressive Dancing and the Plum Village Pebble Meditation. As a holistic creative meditation practice it connects us with flowers, mountains, water and space as meditation objects. They represent freshness, solidity, reflection and freedom. This practice allows us to express, internalize and embody these qualities with intuitive movements such as dance and other, and encourages transformation and liberation of body and mind.

What we need:
We need space! Take as much space as you have. Set visible or tangible boundaries around that area, such as ropes around the dance-floor, cushions at each corner, or cover the dance-floor.

Best to have a partner, a compassionate witness, who will guarantee a safe session for the dancer, especially if blind-folded.

You might want to use eye masks (such as provided in airplanes, or simple scarfs) to get deeper into the music and your body. It also helps alleviating the feeling of shame, exposing yourself to others.

How to do it:
We pair up, and the dancer stands in the middle of the dance-floor, while the compassionate witness takes position in one corner of that space.

As the EPDM-soundtrack starts, the dancer gets into meditation, bringing awareness to body and breath, letting the body intuitively move within the set boundaries of the dance-floor.

The compassionate witness will be taking care that the dancer is not crossing these boundaries by gentle touch or calling the dancer's name, and preventing the partner of moving into others or tripping over obstacles.

After the session (ca. 20min.) the dancer takes on the role of the compassionate witness and vice versa.
When both have completed the EPDM, we come together, possibly with other dancers, and share our experiences.

Alternatively you might like to enjoy this practice lying down, sitting or standing.

Wishing you an enjoyable meditation experience!

EPDM (Expressive Pebble Dance Meditation)

I am not an important person, I am a necessary one. Flowing freely from the profound to the profane, I am challenging all of us to move beyond our present limitations.

Brother Freedom

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