Awakening Process 101

What if saying “no” is actually an act of surrender? In this episode, we explore the subtle but powerful difference between true surrender and quietly abandoning ourselves. We often think letting go means stepping back, staying silent, or avoiding conflict, but sometimes that’s not surrender at all. Sometimes, it’s hiding. We begin with a short guided meditation to settle into the body and connect...

Meditation doesn’t need to be complicated to be powerful. In this first episode of our meditation series, we talk about how a simple, consistent routine can change the way we relate to our minds and our days. We share how starting small even one minute at a time helps build a practice that actually lasts. Drawing from our own experience and the teachings of Sally Kempton, we explore why consistenc...

In this episode, we explore what it really means to  resist nothing . Together we look at how easily we fight what’s here — trying to fix, change, or control life — and how real surrender begins when we allow things to unfold just as they are. We talk about the difference between giving up and letting go, and how awareness itself dissolves resistance. Drawing from Eckhart Tolle, David Hawkins, and...

This excerpt is a guided meditation from the podcast episode Radical Forgiveness from Awakening Process 101 with Pernilla Burke and Louise Juel.🎧 Full episode: https://open.spotify.com/episode/0MvVVM8couCHDdKzkEFWLV?si=4d2d1e6e3b164ffbIn this gentle practice, we’re invited to explore forgiveness not as a mental exercise, but as an embodied shift. Through grounding, breath, and visualization, we c...

In this episode of The Awakening Process 101 Podcast , Louise Juel and I open up the conversation around radical forgiveness—what it really means in our daily lives, why it matters, and how it can shift the way we relate to ourselves and others. Together we share stories from our own lives—marriage, family, recovery, and spiritual practice—and explore forgiveness not as a one-time event but as an...

In this episode of  Awakening Process 101 , Louise Juel and I , Pernilla Burke, explore the real-life practice of parenting teens with awareness, trust, and presence. We share our own experiences—navigating the pull to react from old patterns, pausing to reflect before responding, and finding the right timing for meaningful conversations. Together, we look at boundaries, discipline, and the delica...

Awakening Through the Present Moment: Reflections on Eckhart Tolle, Jon Kabat-Zinn, and Sally Kempton In this episode we reflect on three foundational spiritual books— The Power of Now  by Eckhart Tolle,  Meditation for the Love of It  by Sally Kempton, and  Full Catastrophe Living  by Jon Kabat-Zinn. These works have played a significant role in shaping contemporary approaches to mindfulness, med...

In this episode, Louise Juel and I reflect on the subtle yet powerful shift that happens when we begin to recognise the ego—not as something to get rid of, but as something we can see through. We talk about how triggers show up in everyday life, especially in relationships, and what it takes to pause and feel what’s actually happening underneath the stories we tell ourselves. From the sensations i...

"Awareness in the Body - Awareness in Life" is the third episode in the Posture series of Tools of Awakening , Abdi Assadi and I, Pernilla Burke, explore the simple yet powerful practice of body awareness and posture as a way to cultivate presence. We look at what happens when we shift our awareness from the mind into the body—specifically, grounding into the feet—and how this shift can...

In this episode, we explore  Chitta Vritti Nirodhaha , the second sutra of Patanjali’s  Yoga Sutras , and what it means to quiet the fluctuations of the mind. We explore how thoughts aren’t  who we are  but rather the byproduct of unresolved emotions—and how awareness is the doorway to freedom. Through personal stories, reflection, and a guided meditation, we look at the ways we can step outside t...

In this episode of Awakening Process 101, Louise and I explore the universal tug-of-war between resistance and allowing. Drawing from David Hawkins’ Letting Go, personal anecdotes, and simple self-awareness practices, we discuss why letting go feels so hard yet brings so much freedom. Whether learning to surrender in a storm or embracing our children’s individuality, we reflect on how small shifts...

This episode of Tools of Awakening explores the subtle but powerful connection between posture and presence. Pernilla and Abdi discuss how something as simple as aligning the back of the head and chin can profoundly shift our state of being—bringing calm, clarity, and a sense of ease to both the body and mind. Posture, often overlooked, becomes a gateway to grounding and greater awareness. The con...

In this episode of  Awakening Process 101 , Louise and I share an intimate conversation about meditation—a practice that has deeply transformed both our lives. For me, meditation is more than a habit; it’s a friend, a constant source of comfort, presence, and connection to the infinite. Drawing from my own experience, I talk about how this practice shifted my perspective, helping me realize that t...

In this episode of  Awakening Process 101 , we discuss the concept of change. Change is inevitable—sometimes it sweeps in like a storm, other times it unfolds quietly over time. In this episode, Louise Juel and I reflect on how change has shaped our lives, sharing personal stories and insights from our spiritual journeys. We talk about surrender—not as defeat, but as a gateway to clarity and trans...

In this episode of  Awakening Process 101 , we explore the nuanced relationship between self-esteem and self-confidence, reflecting on how self-esteem, rooted in our internal sense of self-worth, contrasts with self-confidence, which often grows from external achievements. Through sharing our personal stories—from childhood experiences to the transformative tools of recovery, yoga, and meditation—...

"The Power of Alignment:  Simple Tools for Calm and Presence" This Tools of Awakening class is the first class in series highlighting posture as a practical way to reconnect with the body and support the nervous system. Simple practices, like aligning the chin or bringing awareness to the feet, can help shift from a reactive state into calm presence. Building on previous breathwork teachings, thes...

Holding Space: Strengthening Relationships Through Presence and Compassion In this episode of  Awakening Process 101,  we examine the subtle yet powerful concept of "holding space." Louise and I share what it means to be fully present for someone—whether that’s a friend, a student, or even ourselves. We reflect on the challenges and growth that come with learning to listen without needing to fix o...

In this podcast, we dive into the world of spirituality, emotional well-being, healing, and what awakening truly means in today’s world. Our goal is to spark insight and offer perspectives that could enrich your own journey, sharing what we’ve learned along the way—both the wins and the setbacks. Each conversation serves as a guide, inspiring you to see life’s lessons as opportunities for growth a...

Healing Subconscious Patterns: A Path to Transformation and Self-Discovery In this episode, we explore the process of healing subconscious patterns—a journey that, as we’ve both discovered, requires more than one approach. We talk about how real transformation unfolds over time, using practices like therapy, yoga, meditation, and bodywork. Drawing from our personal experiences, including recovery...

“Mastering the Breath: Simple Practices for Greater Awareness” is the fifth class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke.  In this fifth episode of  Tools of Awakening , we’re continuing our exploration of practical breathing techniques. We go through nostril awareness, abdominal breathing, and three-part breathing, with an added focus on exhaling through the...

In today’s episode, Louise and I explore the concept of “the gap” — that space between and behind thoughts, where time seems to slow down, and we get a sense of who we are beyond the mind’s constant chatter. This pause is more than stillness; it’s a doorway into something deeper, a way to access the universal Self. We talk about how the gap has appeared in our lives, share some of our struggles wi...

In this podcast episode by Awakening Process 101 team, Pernilla Burke and Louise Juel, explore the theme "Responsibility is Freedom." We begin by introducing the Awakening 101 website and the tools we've created, such as the Awakening Process Mandala, which helps people on their spiritual journey. We share personal experiences of spiritual growth and the challenges we’ve both faced i...

"Grounding ourselves through the Breath," is the fourth class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke. In this episode of the "Tools of Awakening" series, we dive into the fourth class focused on breath awareness and its transformative power. We emphasize how breath connects us to our feelings, which many of us unconsciously avoid due to dis...

"How much is shallow breathing costing your overall well-being?" is the third class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke.   In this class, Pernilla Burke and Abdi Assadi, both experienced spiritual practitioners, present the third session of their "Tools of Awakening" series, focusing on the power of breath as a transformative tool for mi...

Meditation: Nostril & Abdominal Awareness 4 mins This meditation is an excerpt from the “Understanding the Power of Breath” Breath Class 1 of 5. It is a short guided meditation focusing on breath awareness. The meditation directs the viewer to close their eyes and focus on the sensation of air entering and exiting through the nostrils. It gradually guides attention deeper into the body, moving...