Episode 6 – Levels of Awareness Part 3
This is The Three Petals podcast hosted by Jim Trofatter. The Three Petals is dedicated to exploring the threefold journey of spiritual awakening, where awareness, embodiment, and mutuality intertwine to create a vibrant, transformative life and represents a new paradigm for enlighten living.
In each episode, we’ll delve into what it means to truly inhabit our human experience, while opening our hearts and minds to the infinite nature of consciousness. Whether you’re completely new to this path or have been on a spiritual journey for years, The Three Petals will offer insights, practices, and compassionate guidance to help you deepen your connection with yourself, others, and the world at large. The Three Petals: Where the Infinite meets the Intimate.
Part 1: The Enlightenment of Bob
Bob had always considered his body a necessary inconvenience, something to cart around his brain. That is, until he tried a yoga class and he tried to touch his toes and discovered he had hamstrings. Actual hamstrings! The kind that yowled like a feral cat when stretched. This revelation led Bob to start using words like “pelvic tilt” and “hydration.” He even bought a foam roller, which he lovingly named Sheila. Bob was now aware he had a body, and from his point of view it seemed mildly annoyed with him. Then one afternoon, after a rather intense hip-opening session (with Sheila), Bob burst into tears while watching a dog food commercial. “He’s just…feeding his golden retriever with such...love…and compassion!” he sobbed. The dam had burst, the flood unleashed. So many emotions. Where did they all come from? He journaled. He felt. He sat in his feelings like a soggy biscuit in tea. His friends, initially concerned, eventually started calling him “The Sensitive One,” which Bob wore like a badge, along with his essential oil diffuser necklace.
A few weeks later, after a particularly heated debate over the value of almond vs. oat milk with his local barista, Bob realized his thoughts were running in him like a bad sitcom. His yoga teacher said start meditating, so he downloaded meditation apps, read half of The Power of Now, and got very interested in his internal monologue. He began to notice his “inner Bob”, a neurotic life coach who never stopped yammering, talking 24/7. Bob learned being with his thoughts was like being locked in a room with a radio that only played reruns of your worst decisions. “When is this episode going to end it’s been playing for weeks?” Bob continued on. And then one quiet morning, while watching his breath and wondering if he was “doing it right,” Bob suddenly noticed…someone was watching his thoughts. He turned his head around to see if anyone was behind him. Nope, no one there. But there was just this watching, silently aware. “Wait,” he whispered to himself, “I am not my thoughts. I am behind the thoughts.” He dropped his melba toast in awe. From then on, Bob watched everything, his irritation in traffic, his joy eating cheesecake, his envy of flexible yoga influencers, the reverence of the dog food commercial, he watched everything and chuckled softly to himself.
And then it happened. While washing dishes one evening, Bob stared into the swirling suds and… vanished. Not literally, but the sense of “Bob” burst like the small soap bubble floating up from the sink. Now there was just warm water, the sponge, and an unnamable presence doing the dishes. For a brief moment, there were no distinctions, no doer, no doing. Just Being. The next morning, Bob tried to explain it on his podcast and ended up in a 40-minute ramble involving dish soap, pink sponges and metaphysics. No one understood, but Bob didn’t mind. He was too busy just being.
Hello and welcome to The Three Petals, a podcast dedicated to exploring the synergy of three essential aspects of spiritual awakening: awareness, embodiment, and relationality. I’m your host Jim Trofatter and I’m glad you could join me today. In today’s episode we’re going to continue focusing on the foundational aspect of awareness. In the last two episodes, we explored awareness through the lens of evolution and those outlined by various spiritual traditions. We examined its increasing complexity within animal species, the phenomenon of collective intelligence, and the potential for awareness in non-animal life forms. And we explored how awareness becomes refined as one progresses along the spiritual path. Today we’re going to journey through the levels of awareness that are potentially available to us in the human body-mind, as well as the intelligence that comes with that awareness.
Part 2: Instinctual or Body Awareness
Do humans experience only one type of awareness? The answer is a clearly "No." As complex beings, we operate on multiple levels of awareness, each shaping our experiences in ways we may not always recognize. From instinctual bodily responses to deep introspection, our consciousness is layered, dynamic, and ever-evolving, guiding us through both the ordinary and the profound in our daily lives.
The first and most foundational level of awareness is instinctual awareness, the primal, body-based intelligence that governs survival, safety, and sensory experience. This level is deeply biological, rooted in the autonomic nervous system, the five senses, our primal fight-or-flight responses and intuition.
For example, when you touch something hot, your hand instantly pulls away, no thinking required. This happens because of a reflex arc, where pain receptors in your skin send a signal to the spinal cord, which immediately sends a command back to your muscles to withdraw, all before the brain is even involved in processing what happened. This built-in intelligence is part of the body's instinctual awareness, ensuring rapid reactions to danger without the delay of conscious thought.
The fight, flight, freeze, and fawn response is also part of instinctual awareness. It is the body’s automatic survival mechanism, triggered by perceived danger before the conscious mind even has time to assess the situation. This primal response, governed by the autonomic nervous system, part of the intelligence that operates beneath conscious thought, scans the environment for threats and responds instantly to ensure survival.
In a fight response, awareness sharpens as the body prepares for confrontation, adrenaline surges, and focus narrows on the perceived threat. In a flight response, awareness shifts toward escape, fueling quick decision-making and physical readiness to flee. In a freeze response, awareness paradoxically shuts down, creating a dissociative or immobilized state to avoid detection or overwhelm. Individuals who fawn try to neutralize the threat by prioritizing the needs and desires of the aggressor, appeasing other, sometimes at the expense of their own well-being.
While these responses are essential for survival, they can also become dysregulated, leading to chronic stress and fatigue or trauma-related patterns where the body remains in a hyper-aware or numbed state even when no real threat is present. This is the deep physical intelligence of the body at work, a system fine-tuned through evolution, operating beneath conscious awareness, and designed to keep you alive. Cultivating nervous system awareness through mindfulness, breathwork, and grounding techniques can help regulate these responses, allowing a more balanced, conscious engagement with life’s challenges rather than automatic reactivity.
Part 3: Other Forms of Body Awareness
Interoception is the ability to sense and interpret internal body signals, providing a continuous flow of information about our physiological state. Often referred to as the body's "sixth sense," interoception allows us to perceive sensations like hunger, thirst, heartbeat, breathing, temperature regulation as they arise within us. It is also deeply tied to emotional regulation, as many emotions manifest first as bodily sensations, such as tightness in the chest during anxiety or warmth in the heart during affection. Developing interoceptive awareness through mindfulness, breathwork, or body-focused practices can enhance our ability to tune into ourselves, fostering greater self-regulation, emotional intelligence, and overall well-being.
Proprioception is the body’s ability to sense its own position, movement, and balance without needing to look. Often called the "body’s internal GPS," proprioception allows us to walk without watching our feet, touch our nose while our eyes are closed, or catch a ball instinctively. This sense is made possible by proprioceptors, specialized sensory receptors in our muscles, tendons, and joints that constantly send feedback to the brain about our body's orientation in space. Proprioception plays a crucial role in coordination, motor control, and reflexive movements, allowing us to adjust posture, maintain stability, and move fluidly. Athletes, dancers, and martial artists rely heavily on well-developed proprioceptive skills, but it is also essential for everyday actions like typing, driving, or even standing upright. A skilled pianist does not consciously think about every note as they play; rather, their body knows the music. And yet, based on our trauma history, many people have a distorted sense of their body in space. Some feel they take up too much space while others feel completely unseen because their sense of the body in space does not represent reality. Strengthening proprioception through activities like yoga, balance exercises, and mindful movement can enhance body awareness, reduce injury risk, and improve overall physical agility.
Intuition is often thought of as a mystical or psychic ability, but at its core, biological intuition is an inherent aspect of the physical body's intelligence, guiding us through instinct, sensation, and deeply ingrained biological awareness. Long before we consciously process information, the body detects patterns, assesses risks, and signals responses based on subtle environmental cues. This kind of embodied intuition is what allows a person to step out of the way just before a falling object lands, or why we sometimes feel an inexplicable sense of unease in a certain situation before our mind catches up to analyze why. The body’s nervous system is constantly scanning for signals of safety or danger, integrating sensory input in ways that never fully reach conscious awareness, yet they influence our decisions in profound ways. Biological intuition is most obvious in the gut-brain connection, where the Enteric nervous system, sometimes called the "second brain," processes information independently from the central nervous system. It explains why we feel “gut instincts” about people or situations. Our Enteric nervous system is home to a complex web of neurons that interact directly with the Vagus nerve, sending signals of comfort or distress.
While intelligence at the physical level is essential for survival, many of us get stuck here, living in a state of low-grade anxiety or reactivity enhanced by fear-based media and social media. Modern life triggers our survival systems constantly, stress at work, social pressures, the unpredictability of the world. If we’re always in fight-or-flight mode, we’re operating from the most limited form of awareness, driven by fear, habit, and automatic responses rather than conscious choice. Our most basic needs of safety is not being fulfilled.
Part 4: Emotional Awareness
Beyond the raw instincts of survival, we enter the domain of emotional awareness. This is not just an additional layer of perception; it is a form of intelligence in its own right. One that governs how we experience, process, and respond to the world around us. Unlike the reflexive responses of the physical body, which react instantaneously to danger or pleasure, emotional awareness allows us to reflect, interpret, and integrate experiences over time, where we feel into life rather than simply reacting to it.
Emotional awareness is one of the most defining aspects of human consciousness. It allows us to fully experience love, joy, sadness, grief, empathy, longing, and connection, emotions that shape our relationships, influence our decisions, and color the very fabric of our existence. This level of awareness is also deeply tied to memory and identity, as the brain and nervous system store emotional imprints from past experiences, shaping how we interact with the present. However, emotional awareness is not just about personal experience, it extends to our ability to read and respond to the emotions of others, a skill known as empathic intelligence. This capacity allows us to forge deep bonds, navigate social complexities, and build a sense of belonging and trust within relationships.
Daniel Goleman revolutionized the understanding of Emotional Intelligence, the EQ, as he called it, with his groundbreaking book Emotional Intelligence in 1995. His work popularized the idea that intelligence is not just about cognitive ability but also about how effectively we perceive, manage, and navigate emotions, both our own and those of others. Goleman identified five core components of emotional intelligence: self-awareness, self-regulation, motivation, empathy, and social skills. He demonstrated that emotional intelligence plays a crucial role in success, leadership, relationships, and overall well-being, often outweighing traditional IQ in determining life outcomes. His research showed that emotional intelligence is not just a personality trait but a developable skill, influencing everything from workplace performance to mental health and personal fulfillment. By integrating psychology, neuroscience, and behavioral science, Goleman helped shift the conversation from intelligence as a fixed trait to one that includes emotional awareness, adaptability, and relational intelligence.
Yet, despite its power, emotional awareness is often misunderstood or suppressed. Many people fear emotions, particularly those they perceive as painful or overwhelming, and develop coping mechanisms to avoid, numb, or control them. This can lead to emotional repression or suppression, where unresolved feelings remain buried in the subconscious, influencing behavior in ways we may not fully understand. Others may fall into the opposite pattern, over-identifying with emotions, becoming stuck in cycles of resentment, grief, or anxiety that define their sense of self. The challenge is finding balance, allowing emotions to be fully experienced without becoming consumed by them.
The key to cultivating true emotional intelligence is to recognize emotions as transient states, not permanent identities. Emotions arise, intensify, and pass, just like weather patterns moving through the sky. By fully feeling emotions without suppressing them, yet not clinging to them as defining truths, we develop emotional resilience and deeper self-awareness. This not only enhances our relationship with ourselves but allows us to be more present, attuned, and compassionate in our interactions with others. Emotional awareness, when integrated with self-reflection and mindfulness teaches us how to navigate the complexities of life with grace, wisdom, and a deepened sense of connection.
Part 5: Mental Awareness
Mental awareness is the cognitive layer of consciousness, where we construct meaning, form beliefs, and engage in reflection and problem-solving. It is here that we plan, anticipate, imagine, and innovate, making it one of the most powerful aspects of human intelligence. It is also where conditioning, biases, and rigid thought patterns can take root, shaping the way we experience the world without us even realizing it.
At this level, we don’t just see reality; we filter it. Our upbringing, education, culture, and personal experiences create mental frameworks, sets of assumptions and interpretations that guide our thinking. Think of this like a camera lens: depending on how it is focused, certain things appear sharp and clear, while others become distorted and blurred. For example, someone raised in an environment of fear and scarcity may interpret neutral events as threatening, while another person with an optimistic mindset might see possibility and opportunity. These mental filters influence everything, our self-image, relationships, worldviews, and emotional responses, yet we rarely question them unless we develop mental awareness.
One of the greatest challenges in this level of awareness is that most people mistake their thoughts for truth. We tend to believe what our minds tell us, without recognizing that thoughts are not reality, they are interpretations of reality. This is why limiting beliefs, mental rigidity, and over-analysis can trap us in cycles of suffering. If we never question our own thinking, we may live inside stories that no longer serve us, making decisions based on outdated perceptions rather than direct experience. Over-identification with thought also leads to overthinking and mental noise, where the mind becomes so cluttered with analysis, worries, and internal dialogue that we lose touch with deeper, more intuitive forms of intelligence.
In Buddhism, mental awareness is considered essential for human understanding, self-liberation, and the cessation of suffering. The mind is seen as the primary lens through which reality is experienced, and mental clarity, mindfulness, and right understanding are crucial for breaking free from ignorance and delusion. Buddhist teachings emphasize that our thoughts, perceptions, and conditioned beliefs shape our reality, often keeping us trapped in cycles of attachment, aversion, and suffering. Through practices like mindfulness and insight meditation, you can observe your thoughts without attachment, recognizing them as impermanent mental formations rather than absolute truths. This heightened awareness leads to wisdom, allowing you to see through illusions of self and separateness, fostering compassion, equanimity, and ultimately, enlightenment. In this way, Buddhism sees mental awareness not just as a tool for personal clarity, but as the gateway to awakening and liberation from suffering.
Developing mental awareness means becoming conscious of how we think, not just what we think. It requires us to recognize our conditioning, question our assumptions, and observe thoughts rather than be controlled by them. By cultivating open-mindedness and mental flexibility, we free ourselves from limiting beliefs, self-imposed constraints, and rigid worldviews, allowing us to experience life with greater clarity, presence, and adaptability. Ultimately, mental awareness is not about eliminating thought, but about using the mind as a powerful tool rather than being unconsciously ruled by it.
Part 6: Another Round of Witness Awareness
At a certain point in our journey, we begin to glimpse a deeper dimension of consciousness, a shift from being immersed in our experiences to observing them with spaciousness and clarity. This is known as witnessing awareness, the ability to step back and recognize that thoughts, emotions, and sensations are not who we are, but temporary experiences passing through the field of consciousness. It is the moment we stop being completely identified with the contents of our mind and begin to see them as phenomena unfolding within a larger awareness and context.
In this state, life still happens, thoughts still arise, emotions still move through us, and sensations still come and go, but rather than being swept away by them, we experience them as if watching a movie. We are no longer just the character in the story, emotionally reactive to every twist and turn, but rather the presence observing the entire unfolding. This shift is profound because it allows us to witness without being controlled by what we see whether it’s pain, joy, fear, or excitement. With witnessing awareness, we begin to experience a deeper sense of freedom because we are no longer ruled by automatic reactions or conditioned responses.
This level of awareness brings deep inner stillness, clarity, and presence. Many spiritual practices such as mindfulness, meditation, and self-inquiry are designed to cultivate this state, helping us recognize that much of our suffering is self-created, held together by our attachments to thoughts, emotions, and stories about who we think we are. When we realize that our inner turmoil is largely fueled by identification with mental and emotional fluctuations, we gain the ability to respond to life with greater equanimity rather than being tossed around by every passing thought or mood. This is why witnessing awareness is often linked to inner peace, as it offers a higher vantage point from which to experience life without getting lost in the drama of it.
However, even witnessing awareness can become a trap if it leads to detachment rather than integration. Some people, after experiencing this spacious state, may withdraw too much, using witnessing awareness as an excuse to disengage from life. While stepping back to observe is valuable, true awakening is about being fully present within life, not separate from it. The goal is not to retreat into pure observation, avoiding the messiness of emotions and relationships, but to integrate this deep spaciousness while actively participating in the world. A fully realized witnessing awareness allows us to engage with life more deeply, not less, because we are no longer operating from fear, reactivity, or unconscious identification. Instead, we move through the world with greater clarity, wisdom, and compassion, embracing all of existence as part of the unfolding mystery.
Part 7: Another Round of Non-Dual Awareness
The final level of awareness is non-dual awareness, the direct realization that everything is one, and that apparent separation between self and world, subject and object, inside and outside is an illusion. Unlike other levels of awareness, which involve refining perception or deepening presence, non-dual awareness is not an enhancement of experience but a radical shift in how reality is perceived. It is the recognition that there never was a separate "me" having an experience, there is only experience itself, effortlessly arising and passing, with no distinct observer apart from it.
In non-dual awareness, all boundaries and mental constructs dissolve. The mind, which is conditioned to divide reality into opposites, self and other, here and there, good and bad, relaxes its grip, revealing a spontaneous, undivided field of being. Consciousness is no longer seen as something contained inside the body, peering out at the world; instead, it is recognized as the very fabric of existence itself, expressing as every thought, sensation, object, and moment. This is what mystics across traditions have pointed to as the ultimate nature of reality, the realization that what we call "self" and "world" were never truly separate to begin with.
Non-duality is not an idea, a philosophy, or a belief system, it is a direct, lived experience that goes beyond intellectual understanding. The paradox is that it has always been the case, but we don’t notice it because we are so deeply absorbed in thought, identity, and conditioned perception. The sense of being a separate individual navigating a world of external things is a mental construct, one that has been reinforced by habit and social conditioning. But in moments of profound stillness, whether through deep meditation, spontaneous insight, or sudden shifts in perception, the illusion of separateness drops away, revealing that there was never a "self" apart from the whole.
This realization does not remove us from life, it brings us deeper into it. Many people mistakenly believe that non-duality is about transcending the world, detaching from emotions, or retreating into a void of pure awareness. But true non-dual realization embraces everything, not just stillness and spaciousness but also the full spectrum of human experience. Thoughts, emotions, the body, relationships, and even suffering are all included in wholeness, none of it needs to be rejected or escaped from. This is why true non-dual awareness is not a departure from reality but a deeper intimacy with it, seeing that everything, exactly as it is, is already an expression of wholeness, unfolding perfectly in each moment.
Part 8: Dream Awareness
Though some might not consider the following forms of awareness as inherent to the fundamental levels of human awareness, I am including two of them to show that awareness can include other ways of experiencing the world. The first is dream awareness and the second is moral and ethical awareness.
Dream awareness is a unique form of consciousness that emerges when we enter the world of sleep, bridging the gap between the waking mind and the subconscious. Unlike body awareness, which is rooted in physical sensation, or mental awareness, which organizes rational thought, dream awareness operates in a fluid, non-linear space where logic, identity, and even the perception of time can shift dramatically. In dreams, the mind is freed from the constraints of waking reality, allowing for experiences that can be deeply symbolic, emotionally charged, or even profoundly insightful. It is a form of awareness where we are not bound by external sensory input but instead navigate an internally generated landscape, shaped by memory, emotion, and subconscious processing.
What makes dream awareness distinct from other forms of awareness is that it can exist in different levels of lucidity. In most dreams, we experience them passively, fully immersed in the unfolding narrative without questioning its reality, similar to emotional awareness, where we often get caught up in feelings without recognizing them as transient states. However, in lucid dreaming, a person becomes consciously aware within the dream, realizing that they are dreaming while still inside the dream world. This ability to observe or even influence a dream mirrors witness awareness, where we can step back from thoughts and emotions to see them as passing phenomena. Unlike non-dual awareness, which dissolves the distinction between observer and experience, dream awareness still maintains a sense of self, even if that sense of self is fluid, shifting between perspectives or identities.
Dream awareness is also a powerful tool for self-inquiry, offering access to subconscious fears, desires, and unresolved emotions in ways that waking awareness often cannot. Because the critical thinking mind is less active in dreams, deep-seated patterns can surface symbolically, providing insight into areas of life that might otherwise remain hidden. Some spiritual and shamanic traditions view dream awareness as a bridge to other realms, where profound guidance or even mystical experiences can occur. Whether one sees dreams as random neurological firings, a psychological processing mechanism, or a gateway to deeper wisdom, dream awareness stands apart from waking consciousness by offering a world where the boundaries of self, time, and space dissolve, revealing aspects of mind and reality that are often inaccessible in daily life.
Finally, dream awareness shares striking similarities with how many spiritual traditions describe the soul’s experience of reality. In dreams, time becomes fluid, identities shift, and environments morph effortlessly, just as the soul is said to navigate realms beyond physical constraints. The symbolic, nonlinear, and emotionally-charged nature of dreams mirrors the soul’s way of processing and perceiving, often through metaphor and energetic resonance rather than logical sequence. In this space, intuition reigns, and meaning arises not from surface appearances but from felt sense and deep knowing. Because of these parallels, many mystics and traditions consider dreams a direct portal into the soul’s landscape, a realm where inner truths surface, karmic threads reveal themselves, and the deeper intentions of the psyche and spirit can be glimpsed in symbolic form.
Part 9: Moral & Ethical Awareness
Moral and ethical awareness is an essential dimension of human consciousness, shaping how we understand right and wrong, justice and fairness, and our responsibility toward others. Unlike instinctual awareness, which is based on survival, or emotional awareness, which helps us navigate relationships, moral awareness requires abstract thinking, empathy, and self-reflection. It is not static but evolves throughout a person’s life and across cultures, influenced by societal norms, personal experiences, and levels of consciousness. What a child perceives as "fair" may be very different from what an adult considers morally just, and what one culture sees as ethical may differ from another’s values.
One of the most well-known theories of moral development comes from Lawrence Kohlberg, who outlined six stages of moral reasoning that progress from self-interest to universal ethical principles. In Stages 1 and 2, morality is shaped by obedience and punishment and reward, right and wrong are defined by external consequences. In Stages 3 and 4, as awareness develops moral reasoning expands to include social expectations and laws, where people adhere to societal rules because they maintain order. At the highest stages, stages 5 and 6, morality is based on universal principles, such as justice, equality, and the intrinsic value of all beings, even when those principles contradict laws or cultural norms. This progression shows that ethical awareness is not fixed but deepens as one’s consciousness expands beyond personal and tribal identity.
As moral awareness grows, so does the scope of compassion. Initially, ethical decisions may be based on self-preservation or concern for close family and friends, but as awareness expands, people begin to recognize their shared humanity and beyond that, the shared sentience of others. Ethical considerations extend from one’s immediate circle to wider communities, societies, and ultimately, to all living beings. This shift in awareness is what fuels human rights movements, social justice efforts, environmental responsibility, and animal welfare. As we become more aware of the interconnectedness of all life, our moral concerns extend beyond personal or national interests to global and even cosmic responsibilities.
Higher states of consciousness tend to dissolve rigid boundaries, between self and other, between one culture and another, between humans and nature. In non-dual awareness, moral action is no longer based on rules or ideologies but emerges naturally from a sense of unity with all existence. This is why many spiritual traditions emphasize compassion, selflessness, and service as the highest forms of ethical awareness. True moral development is not just about following laws or religious doctrines but about seeing clearly, acting from wisdom, and embracing a deeper sense of responsibility for the whole.
The level of awareness from which a person operates profoundly impacts their moral and ethical decision-making. A person functioning primarily from instinctual or survival awareness may see morality in terms of self-benefit, doing what ensures their safety and personal success. Someone anchored in emotional awareness may make ethical choices based on empathy and loyalty to those they care about but still struggle to extend that care beyond their immediate circle. Mental awareness brings a more structured, logical approach to morality, with ethical choices grounded in principles, philosophy, or law, yet it may remain bound by cultural conditioning.
As one moves into witness awareness, moral choices become less reactive and more consciously chosen, as the individual sees beyond personal biases and emotional triggers. Finally, in non-dual awareness, the very distinction between "self" and "other" dissolves, leading to spontaneous ethical action rooted in love, wisdom, and a recognition of the shared essence of all beings. Here, morality is no longer about obligation or external validation, it becomes a natural expression of deep realization.
In an increasingly interconnected world, global challenges such as climate change, economic inequality, and human rights violations require a shift in ethical awareness beyond tribal and national boundaries. The highest forms of moral intelligence recognize that our actions affect the collective and that true wisdom lies in serving not just ourselves, but the whole web of existence. The more deeply we understand the interconnectedness of life, the more naturally ethical responsibility arises, not as a burden, but as an expression of an awakened heart and mind.
Part 10: Guided Meditation
Let’s do a short meditation practice to explore what we discussed today. Don’t do this if you’re driving or working dangerous machinery. First, find a comfortable position. Let your body settle into your chair. Feel as if you have roots that extend down deep into the Earth. And get grounded. Begin by taking a few deep breaths in…in through your nose and out through your mouth. Allow the exhales to be just a little bit longer than the inhales. Allow each inhale to deepen your internal contact with yourself.
Now bring your attention to your physical body. Feel the weight of your body resting against the surface beneath you. Notice the natural rhythm of your breath, how your chest rises and falls, the subtle sensation of air moving through your nostrils…Now, begin to scan your body from head to toe. Notice any tensions or places that are relaxed, notice any warmth or coolness, any tingling or pressure. Feel the aliveness in your hands, your feet, your heart beating quietly within your chest. Simply observe without judgment, letting the body be as it is.
Now, shift your awareness to the realm of emotion. What feelings are present in this moment? Whatever arises, welcome it without resistance. Notice how emotions are experienced not just in thought, but as sensations in the body. Allow yourself to be with whatever emotions arise, this is emotional awareness.
Now, bring your awareness to your mind. Immerse yourself in the thoughts…the images…the perceptions. And also notice the space and stillness between the thoughts…images…and perceptions. This is the realm of the mind.
Now, gently shift into a deeper state of awareness, the one that witnesses everything. Realize that you are not your thoughts, images or perceptions…you are the space in which they appear. Who is noticing the breath? Who is watching the thoughts? Who is aware of emotions and sensations? Rest in this silent knowing, the space of pure witnessing.
Now, allow yourself to soften even further. What happens if the observer and the observed are not separate? All is arising within one unified field of awareness. There is no boundary between “you” and “what you experience.” There is just this... happening effortlessly. The breath is awareness. The body is awareness. The mind is awareness. Let go of the need to observe. Let go of the sense of being someone observing. Simply rest in being. Nothing needs to be changed. Nothing needs to be grasped. All is already whole.
Now bring awareness back to the room…back to the breath. Feel the weight of your body, the sensation of where you are sitting or lying down. Gently wiggle your fingers or toes, reconnecting with physical presence. Notice how all these levels, body, emotion, thought, witness, and spacious presence…exist together, woven into your experience of life. Carry this sense of openness and awareness into your day, knowing that at any moment, you can shift between these layers with ease. Take one more deep breath and slowly open your eyes.
Part 11: Closing Thoughts
Throughout this episode, we’ve explored the many layers of awareness and intelligence that shape how we experience life, from the most immediate and physical to the most expansive and formless. Body awareness grounds us in the present moment. Emotional awareness connects us to the richness of feeling helping us understand ourselves and relate deeply to others. Mental awareness shows us how we process thoughts and filter reality through the lens of belief and perception. Each of these forms of awareness plays a vital role in shaping our experience, but they also have the potential to trap us, especially if we do not recognize them as transient aspects of consciousness rather than ultimate reality.
This is where witness awareness begins to emerge, the ability to step back and observe thoughts, emotions, and sensations without being entirely consumed by them. In this space, we recognize that awareness itself is larger than the passing content of our experience, and in doing so, we find a sense of clarity, presence, and inner stillness. Yet even here, there can be a subtle separation between the observer and what is observed. Non-dual awareness dissolves even this division, revealing that there is no separate self watching life unfold, there is only life itself, pure being, inseparable from anything that arises. Whether we realize it or not, all these levels of awareness are operating within us, and our journey is not about clinging to one or rejecting another but rather integrating all of them into a fully embodied, deeply present, and infinitely connected way of living. So, as you go forward, I invite you to notice, Where are you aware from? Which level are you inhabiting at any given moment? And can you hold all of them as part of the whole?
Thank you for joining me today. If any this resonates with you, I encourage you to subscribe, share this podcast, and leave a review. Until next time, remember: awakening isn’t something you achieve. It’s something you allow.
Thank you for listening to this episode of The Three Petals. To learn more about Jim Trofatter or this podcast and associated blog go to thethreepetals.online where the words the, three and petals are one continuous string of letters. Contact information is on the website.
The Three Petals Podcast is hosted by buzzsprout.com and the podcast and curated transcript can be found at thethreepetals.buzzsprout.com
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This episode of the Three Petals was developed in conjunction with OpenAI’s ChatGPT.
This is Jim Trofatter and I hope to see you next time on The Three Petals: Where the Infinite Meets the Intimate