Welcome to an introductory meditation working with mantra.
Mantra is a Sanskrit word that has many translations,
But we can understand this word to mean mind tool.
Mantras can be words,
Syllables,
Sacred sounds,
Affirmations,
Phrases.
Any that support the mind and moving into qualities of meditation,
Focus,
And clarity.
There are many different lineages and traditions that practice mantra meditation that can be quite complex.
So let's begin with something very simple.
Begin by closing the eyes and preparing your body for meditation.
Finding a comfortable seat and allowing yourself to rest into the practice for the next five or so minutes.
Allow your hands to fall into whatever position is comfortable for you.
Perhaps on the knees or in the laps.
And allow the face to soften,
The jaw to relax.
And allow the shoulders to melt down the back on your exhalations.
And just taking a few moments of silence here to root down into your seat.
You might even like to envision roots growing from your sit bones down into the earth.
And allow yourself to feel a sense of relief.
You have nowhere to go and nothing to do but be right here right now in this meditation.
Allow yourself to feel this quality of spaciousness.
Now think of a word that feels good to you.
Any word that feels inspiring or uplifting,
Peaceful,
It can be any word that you can think of.
Allow the word to organically arise from within you.
Maybe it's a word that will provide you comfort right now.
Or maybe this word represents something that you wish to call in or to cultivate in your life or in this day.
This could be love.
Surrender.
Receptivity,
Strength,
Peace or calm.
Just notice what word comes up.
And once you've chosen a word,
Gently repeat this word this mantra in your mind.
Over and over again gently repeat this word at any speed that feels comfortable and natural for you.
Gently repeat this word inside the mind.
Can feel the word pulsating throughout your mind and throughout your consciousness.
The only task here is to stay with this word with a gentle repetition inside the mind.
And as something comes up and pulls your attention from repeating your word without forcing it or judging or getting frustrated,
Gently call your mind back to your chosen mantra.
Begin this gentle repetition once more.
As the mind wanders simply call upon your word.
And now gently release your word and come into a final few moments of stillness in this meditation.
As you release the word as you release your mantra,
Just turning the attention back to the breath and back to this quality of spaciousness and focus.
Taking one final deep inhalation to the nose.
And one last exhalation.
When you're ready you can gently blink open the eyes and have a beautiful rest of your day.
