Let's prepare to meditate.
Adjust your body so that you are sitting comfortably.
Close your eyes.
Rest your hands on your lap in any way that is comfortable for you.
Take a nice filling breath in.
Breathe deeply in through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Do this breathing again a few more times to settle your mind and body.
You are ready to begin.
Continue to breathe deeply.
Continue to breathe fully.
While you breathe,
We are going to repeat sounds in our mind to help us relax and eliminate some of our mind's chatter.
The first sound to repeat in your mind is the sound LAM.
Every time you exhale,
Say the sound in your mind LAM.
If your mind wanders and you find yourself thinking other thoughts,
That's ok.
Just come back to the sound as soon as you notice your mind has drifted.
Now repeat the sound LAM.
VAM.
Every time you exhale,
Now repeat the sound VAM.
RAM.
Change the sound now to RAM on every exhale.
RAM.
YAM.
Now think the sound YAM.
HAM.
Every time you breathe out,
Change the sound now to HAM.
OM.
Every time you exhale,
Think the sound OM.
The next sound comes from our breath.
Just listen to your exhale.
Listen to yourself breathing for this final sound.
As you breathe out,
Hear your breath.
Take a moment now just to relax.
If you like,
You can continue to use these sounds to quiet your mind's chatter until the end of our meditation.
As our meditation comes to a close,
Draw your attention back to your real body.
Notice and feel where your body is touching the floor or chair.
Wiggle your fingers.
Wiggle your toes.
Take a deep breath.
Now go ahead and stretch out your body in any way that feels good to you.
When you are ready,
Open your eyes.
Now go out and find the magic in your day.
