Let's prepare to meditate.
Adjust your body so that you are comfortable.
Close your eyes.
Rest your hands in any way that feels 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.
Continue this breathing a few more times to settle your mind and body.
You are ready to begin.
A mantra is a word or simple phrase that we can repeat to ourselves to focus and calm our mind.
Mantras can also be used to set an intention to improve something about ourselves or our lives.
For example,
Some people might like to use the mantra such as,
May I be well.
Or may I be happy.
Or may I be brave.
Other people might just use one word,
Such as confidence,
Or love,
Or calm,
Or even success.
What is a mantra that you would like to use today?
What is something you would like to feel,
Or something that you would like to have more of in your life?
Think of a word or a simple phrase that you like.
You can even use one of the examples from before.
Pick just one mantra now,
And it doesn't have to be perfect.
Every time you breathe out,
You will whisper this word or simple phrase in your mind.
After a while,
Your brain will get distracted and you will start thinking about random things I will pop back in to remind you to return to using your mantra.
Breathe slowly and deeply as if you are asleep.
Every time you breathe out,
Repeat your mantra in your mind.
Breathe in and breathe out with your mantra.
Breathe in and breathe out with your mantra.
Breathe in and breathe out with your mantra.
Breathe in and breathe out with your mantra.
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 all that's good in your day.
