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E117: The Real Work: Letting Go from Within
Michael Singer — October 2, 2025
True spirituality isn’t about mystical experiences or lofty ideals—it’s about honestly facing...
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Once More: Reflections on Reincarnation and the Gap Between Lives
Tami Simon — September 26, 2025
In this special reflection episode of Insights at the Edge host Tami Simon looks back on her...
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Honey Tasting Meditation: Build Your Relationship with Sweetness
There is a saying that goes “hurt people hurt people.” I believe this to be true. We have been...
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Amy Burtaine, Michelle Cassandra Johnson
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Many Voices, One Journey
The Sounds True Blog
Insights, reflections, and practices from Sounds True teachers, authors, staff, and more. Have a look—to find some inspiration and wisdom for uplifting your day.
Standing Together, and Stepping Up
Written By:
Tami Simon -
The Michael Singer Podcast
Your Highest Intention: Self-Realization
Michael Singer discusses intention—"perhaps the deepest thing we can talk about"—and the path to self-realization.
This Week:
E116: Doing the Best You Can: The Path to Liberation -
Many Voices, One Journey
The Sounds True Blog
Insights, reflections, and practices from Sounds True teachers, authors, staff, and more. Have a look—to find some inspiration and wisdom for uplifting your day.
Take Your Inner Child on Playdates
Written By:
Megan Sherer
600 Podcasts and Counting...
Subscribe to Insights at the Edge to hear all of Tami's interviews (transcripts available, too!), featuring Eckhart Tolle, Caroline Myss, Tara Brach, Jack Kornfield, Adyashanti, and many more.
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S2 E3: The Commitment to Stay Conscious
Even when you’ve devoted yourself to spiritual work, it can be difficult to maintain mindful awareness. In this episode, Michael speaks on the difficulty of maintaining consciousness and equanimity when we seem hardwired to be hooked by outside stimuli.
For more information, go to michaelsingerpodcast.com.
© Sounds True Inc. Episodes: © 2024 Michael A. Singer. All Rights Reserved.
Unshakable Inner Peace: What Does That Mean, and Is It...
Shannon Kaiser is the bestselling author of five books on the psychology of happiness and fulfillment, including The Self-Love Experiment, Adventures for Your Soul, and Joy Seeker. As a life coach, international speaker, and retreat leader, she helps people align with their true selves so they can live their highest potential.
In this podcast, Sounds True founder Tami Simon speaks with Shannon about her new book, Return to You, and how we can embrace every part of ourselves and realize “an unshakable inner peace.” They also discuss the spiritual lesson that “if you don’t go within you go without,” identifying your particular intuitive style and tapping your innate wisdom, working with anxiety and shifting from fear to love, the practice of “alchemizing fear” so as not to bypass it, ways to amplify our sense of love and connection, why in order to really know something you must know its opposite, personal expansion and reclaiming your power, how to “turn your resistance into assistance,” cultivating an “activation mindset” to sustain calm, and much more.
S2 E2: The Stages of the Spiritual Path – A Cont...
How do you know when you’re actually walking the path or when you’re just strengthening your ego? Here, Michael considers the gateways to and pitfalls of spiritual work.
For more information, go to michaelsingerpodcast.com.
© Sounds True Inc. Episodes: © 2024 Michael A. Singer. All Rights Reserved.
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The Basics of Natural Awareness 101: Relaxing Effort

There are three deliberate mental shifts you can make during classical mindfulness meditation that can help point you toward natural awareness: relaxing effort, broadening attention, and dropping objects.
Relaxing Effort
Using effort in classical mindfulness meditation typically means working to bring our attention back to whatever is the present-moment experience. We rigorously and faithfully return our attention to our main focus, typically our breathing. The moment we notice we’ve gotten lost in thought, we deliberately redirect our attention back to our breathing. It can be very hard work. I’ve seen meditators covered in sweat, straining to be aware.
This type of overexertion in meditation is too extreme. In classical mindfulness meditation, we need to be balanced between effort that leads to clear seeing and too much effort that doesn’t really serve us. Some meditators experience a lot of self-judgment, believing that they’re not trying hard enough.
Classical mindfulness meditators typically report that focusing gets easier over time. They can stay aware of their breathing for extended periods, or they find that they return their attention to their breath more quickly when it wanders away. Some people call this ease effortless effort—an experience in our meditation practice where we are making an effort, but it doesn’t seem hard to do at all.
Relaxing effort to shift into natural awareness is a little different. It means that we rein in the tendency to try to put our attention on our breath or other objects, and instead we just be with the objects as they arise.
I think a common concern of many meditators is that if they stop trying, then nothing will happen. Meditators also worry that their mind will wander all over the place if they are not making any effort to do something with it. Well, just sitting down and not doing anything wouldn’t be natural awareness practice; it would be sitting down and doing nothing. So that’s not what we’re trying to do here. Dropping or relaxing effort is very different in that we are tuning in to the awareness that is already present, without trying hard to get there. We also don’t necessarily have a wandering mind because we relax effort on the heels of having worked hard to pay attention.
Think of shifting into natural awareness like riding a bicycle. Often we pedal really hard, but at a certain point, we stop pedaling and begin coasting. The bike stays upright, and we continue to head wherever we’re going, but we’re not working so hard. In fact, it’s usually quite exhilarating to coast on a bicycle. The coasting is dependent upon the earlier pedaling stage, just like effortlessness in meditation is dependent upon the effort you made earlier—particularly the effort to concentrate your mind.
So what does relaxing effort feel like in meditation? It feels like stopping the attempt to wrestle with your unruly mind, to bring it effortfully back to the present, and instead resting, relaxing, and exploring the awareness that is already present. It often feels like things are just happening on their own, and we’re witnessing them. It can feel immensely relaxing and joyful to stop the struggle. We may lose the effortlessness, and then it takes a bit of effort to return to it (such as deliberately returning our attention to our breath for a few moments—or, to return to our bicycle analogy, pedaling for a block or two), but for the most part we are coasting, not pedaling. This relaxing of effort is one way to access a natural awareness.
Try it now:
Relaxing Effort Practice
Start your meditation session by closing your eyes, if you wish, and taking about ten minutes to develop focus and calm by rigorously paying attention to your breathing. When your attention wanders, bring it back to your breathing with regularity and precision.
After ten minutes, see if you can simply pause the effort you are making. Relax a bit (and that may include relaxing your body), and notice what is happening without you trying to be aware. Is awareness present? Are you naturally aware of what is happening in your body or mind, without deliberately placing your attention on the object? Can you sense the way awareness is happening, kind of on its own, and how you are present without having to work at it?
If you notice yourself getting lost in thoughts, then make an effort to come back to your breath for a while. But then stop making an effort again and see what happens.
Continue reading the next steps, Broadening Attention and Dropping Objects.
This is excerpted from The Little Book of Being: Practices and Guidance for Uncovering Your Natural Awareness by Diana Winston.

Diana Winston is the director of Mindfulness Education at UCLA Semel Institute’s Mindful Awareness Research Center (MARC) and the coauthor, with Dr. Susan
Smalley, of Fully Present: The Science, Art, and Practice of Mindfulness. She is a well‑known teacher and speaker who brings mindful awareness practices to the general public to promote health and well‑being. Called by the LA Times “one of the nation’s best‑known teachers of mindfulness,” she has taught mindfulness since 1993 in a variety of settings, including hospitals, universities, corporations, nonprofits, schools in the US and Asia, and online. She developed the evidence‑based Mindful Awareness Practices (MAPS) curriculum and the Training in Mindfulness Facilitation, which trains mindfulness teachers worldwide.
Her work has been mentioned or she has been quoted in the New York Times; O, The Oprah Magazine; Newsweek; the Los Angeles Times; Allure; Women’s Health; and in a variety of magazines, books, and journals. She is also the author of Wide Awake: A Buddhist Guide for Teens, the audio program Mindful Meditations, and has published numerous articles on mindfulness. Diana is a member of the Teacher’s Council at Spirit Rock Meditation Center in Northern California. She has been practicing mindfulness meditation since 1989, including a year as a Buddhist nun in Burma. Currently, Diana’s most challenging and rewarding practice involves trying to mindfully parent an eight‑year‑old. She lives in Los Angeles.
For more information, visit dianawinston.com and marc.ucla.edu.
Buy your copy of The Little Book of Being at your favorite bookseller!
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Plants, People, and Cosmic Balance: A Healing Justice ...
Plant medicine has always been the people’s medicine, and flower essences create unique opportunities for issues surrounding accessibility, as essences are extremely safe and can be made rather inexpensively. The shift toward holism—complementary and alternative medicine (CAM) and integrative medicine—and the proliferation of herbal interventions within our health-care system are proof that we are making progress. In light of this, there are a number of dynamic ways we can promote flower essences to be even more accessible and inclusive for people. Even flower essence therapy itself is a modality historically dominated by white men, but increasingly it is being pushed forward by women-identified, LGBTQIA+, and BIPOC healers.
Currently, the alternative healing community is processing its own biases. Much of alternative medicine was developed in the service of the dominant culture, or the patriarchy. Therefore, it hasn’t been a healing space for many groups, including but not limited to women, people of color (BIPOC), LGBTQIA+, people with disabilities, economically oppressed people, neurodiverse people, and (in the United States) non-native English speakers. In the words of Cara Page, a founding member of Kindred Southern Healing Justice Collective, healing justice “identifies how we can holistically respond to and intervene on generational trauma and violence, and to bring collective practices that can impact and transform the consequences of oppression on our bodies, hearts, and minds.”

One of the main themes of The Bloom Book involves balancing duality, which means challenging the perpetuation of oppressive systems. Unless we are actively engaged in dismantling racism, sexism, homophobia, transphobia, xenophobia, and ableism, we are merely reinforcing the power structures we are claiming to challenge. As models of healing justice are emerging, many organizations and community collectives are generating their own missions and value statements from which to work. Meanwhile, practitioners—especially white practitioners like me—have to ask ourselves:
How is my work a function of my privilege?
Where can I be doing better?
Does my practice truly support inclusivity, diversity, and accessibility?
The working definitions of healing and trauma are also evolving. Within a healing justice framework, one can see how, by understanding trauma merely as “an emotional response to a terrible event,” we are ignoring a more inclusive interpretation that includes the cumulative and historical trauma of colonization. In the last decade, science has validated that trauma is intergenerational and historical. Likewise, many traditions include community in what constitutes emotional and spiritual healing, whereas Western models of mental health are focused exclusively on the individual self.
When you open yourself up to the plant kingdom, new awareness can develop. You can become more empathic, which sounds pleasant in theory, but can be overwhelming because now you’re not just experiencing more of your own feelings, but the feelings of others as well. If you’re committed to applying a healing justice framework in your work, you will likely expose new trauma and have to reckon with your own privilege, which can be painful. You could develop more attunement with nature, which also can feel wonderful and, because of the tragic state of our Earth, completely disorienting. At this time, we are experiencing a heightened polarity between the light and the dark. We are being asked to hold a neutral space for all this duality and to have more compassion for all life. Flower essences enhance the energetic interconnection between all living things and so are especially well suited to support an expansion of consciousness.
Understanding how we function within—and our responsibility to—the collective is important because none of us operates alone. If you forget what you derive from the collective, you assume you don’t owe it anything and exist separately from everyone. Much of the privileged world enjoys the benefits of being part of the collective, whether we are conscious of it or not: rights, amenities, protection, accessible health care, clean drinking water, electricity, and so on. So, those with the material upper hand at this time have a special responsibility to the rest of those sharing the Earth.
Within a healing justice framework, we must not only question our privilege as white people, we must elevate BIPOC leadership within all the transformative justice movements. We are all dependent on one another to collectively wake up and heal.

In this way, it is an exciting time for the community of herbalists and flower essence practitioners. Modalities that are so helpful in bringing people into balance are themselves coming into greater balance. A sign of hope within an era of great hope. The ancient wisdom explored in The Bloom Book supports that the power of the plants is coming through in dynamic new ways. This text exists, in part, to provide more context around the validity and potency of the flowers. The spectrum of human emotional experience is here for our development and delight.
The Absence of Women-Identified, WOC, and QTBIPOC Healers Throughout History
Missing from our Western history books are most of the contributions by women-identified healers through the ages. Even more scarce are WOC, and most scarce are queer and trans people of color (QTBIPOC) within the codex of Western medical history. The misogyny of the burgeoning patriarchy from ancient Greece spread throughout Europe, Africa, the Americas, and the rest of the world through colonization by white settlers. The suppression of women healers in Europe and the Americas coincided with the rise of the ruling class, capitalism, and the privatization of medical care, away from folk-healing traditions—traditions that women played a huge role in preserving and advancing. Gender seemed to be less of a construct throughout many parts of the ancient world, as there are significant written reports of intersex and gender-fluid healers. In many cases, those who exhibited androgyny were known as having special healing powers because of their ability to connect with both masculine and feminine energy.

As historical contexts are becoming more inclusive and less Eurocentric, there is more room for the theory around matriarchal-centered civilizations being much more prominent than previously thought. Senegalese anthropologist and historian Cheikh Anta Diop felt that, historically, most of Africa was matriarchal in organization. Colonizers were tremendously misogynistic, which holds much information for us to ponder as we consider our connection to the feminine and the history of medicine.
The lack of representation of women and WOC healers in the historical literature of medicine is decidedly a Western trait. Not only is much history transmitted orally and through practices and traditions, but the written history is also a very biased account, formulated in large part by, and for, white men. While our participation in medicine and healing traditions has been historically restricted in the West, women have long been associated with healing, especially within the domains of life and death—as midwives and compassionate caregivers helping to bring new life and support the soul into the afterlife. Women healers have traditionally addressed the issues and needs of populations that our culture typically shames and would rather ignore. Written accounts are limited, but we do have a record of a talented few. We must honor the oral traditions that are not meant to be shared (by me anyway) with the mainstream. There is a protection in keeping knowledge hidden from the masses. This wisdom is secured within the light lineage of all healers.

Conclusion
The social and healing justice movements have affected me deeply, and it is my sincere hope that we can continue to decolonize and dismantle where dominant systems are limiting the positive proliferation of alternative healing and flower essence therapy to make them more accessible and inclusive. The more we come into balance in this way, the more transformation is available to us all, our communities, and our Earth—and the more we maintain plant medicine as medicine for all people.
Healing Justice Flower Essence Allies
There are a number of herbalists such as Karen Rose of Sacred Vibes Apothecary, Jennifer Patterson of Corpus Ritual (also a Bloom Book contributor), Lauren Giambrone of Goodfight Herb Co., and Amanda David of Rootwork Herbals, (to name a few), who have been speaking on the subject of healing justice for quite some time, and I am grateful for their leadership and inspiration. Healing justice business models such as that of Third Root, a worker-owned community center that provides collaborative, holistic health care in Brooklyn, offers a standard that everyone in the healing arts should aspire to.
I offer some essences below that are wonderful to use in process groups or healing circles that center on antiracism and anti-oppression work. Some flower allies to assist you as you dig deeper into this rich and rewarding terrain are:
Delta Gardens lemon balm—a wonderful essence for when you are immersed in deep work, to keep calm and carry on
Delta Gardens valerian—for any resistance to change, to be able to take in and assimilate new information
Flower Essence Society quaking grass—“harmonious community consciousness,” letting go of personal attachments in social groups
Flower Essence Society lupine—seeing beyond the level of self, seeing self as part of the whole
Flower Essence Society or Delta Gardens echinacea—integration of those parts of the self that may have been repressed
Flower Essence Society or Delta Gardens borage—to support the heart and offer courage
Bach Original Flower Remedies water lily—for humility and wisdom in communication, to heal the perceived separation we feel from others based on race, class, or gender
Flower Essence Society pink yarrow—for emotional vulnerability, assists in discerning what is your responsibility to emotionally process
Additional Information on Healing Justice
A Not-So-Brief History of the Healing Justice Movement, 2010-2016
What Is Healing Justice?—Healing by Choice Detroit
Healing Justice: Holistic Self-Care for Change Makers—Transform Network

Heidi Smith, MA, RH (AHG), is a psychosomatic therapist, registered herbalist, and flower essence practitioner. Within her private practice, Moon & Bloom, Heidi works collaboratively with her clients to empower greater balance, actualization, and soul-level healing within themselves. She is passionate about engaging both the spiritual and scientific dimensions of the plant kingdom, and sees plant medicine and ritual as radical ways to promote individual, collective, and planetary healing. She lives in Brooklyn, New York, with her partner and two cats. For more, visit moonandbloom.com.
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Caroline Myss: Prayer and the Reality of Evil
Tami Simon speaks with Caroline Myss, a leading voice in the fields of energy medicine and human consciousness. Caroline is the author of four New York Times bestsellers, including Anatomy of the Spirit and Sacred Contracts. Her latest audio release from Sounds True is The Power of Prayer: Guidance, Prayers, and Wisdom for Listening to the Divine, which is a training course on what Caroline calls “the ultimate tool we have for sparking our spiritual evolution.” In this episode, Tami speaks with Caroline about faith and divine intervention, who or what hears our prayers, how to work with prayer in the face of illness, and why prayer is a force that counteracts evil in the world. (51 minutes)

