Aham Repeated Mantra Meditation

Join me, Jenna McDonough, for a transformative 20-minute mantra meditation. Through gentle Sanskrit repetition and mindful breathing, we'll create a sacred space for deep inner peace. As a certified yoga instructor and meditation guide, I'll lead you through ancient mantras combined with modern mindfulness techniques to release stress and anxiety. This practice welcomes all levels, offering a sanctuary for healing and emotional balance. Let the rhythmic sounds guide you back to your center, where peace naturally unfolds.
Duration: 24 minutes
Level: All levels
Focus: Inner peace, stress relief, emotional balance

Transcript

Welcome to your repeated mantra meditation. This repeated mantra meditation will be using the bija of aham. When thoughts begin to arise during your meditation, You don't need to worry about trying to clear your mind. Instead, Be a quiet observer and watch with curiosity as the thoughts and ideas flow in and out of your mind. Find a comfortable place to sit during your meditation. This is not a rigid practice, So sit with your back supported if that feels most comfortable. Make sure you feel at ease in the physical location you are in. Once you are comfortable, Take a moment to relax your body into a position that feels good. Look around the room and presence yourself to where you are. Feel your feet on the ground. Wiggle your fingers. Take a moment to ground into your surroundings. Throughout this meditation, There will be extended periods of silence. I will speak a few times throughout to let you know I am still here with you and that you haven't been left alone. The bija you will be utilizing throughout this meditation is aham. When you begin repeating this mantra, You may want to start by saying it aloud if that feels right, And slowly reduce your volume until you are repeating it silently internally. Begin by allowing your eyes to slowly and gently float closed. Take a moment to experience the softening around the corners of your eyes. Allow yourself to bring awareness to the breath without focus or concentration. Feel the tactile sensation of the air entering the nostrils and exiting. You are now going to take three deep breaths. On the first one, Draw in through the nose, Bringing your breath deep into your stomach. Expand it out through the chest and slowly release. Again, Breathe in through your nose, Drawing deep into your stomach, Expanding way out to the chest, Hold, And slowly release. For this last one, Breathe in through the nose, Drawing deep into the stomach, Expanding into the chest, Holding for just a moment or two, And slowly release your breath. You will begin by easily and effortlessly picking up the mantra aham, Linking your breath to the mantra if that feels comfortable, Or simply repeating the mantra without concentrating, Focusing, Or trying. Allow that sound to quietly resonate as your mind goes on a journey. Don't mind the time. I'll let you know when to drop your mantra. While continuing to keep your eyes closed, Gently let go of your mantra. If a thought should present itself, Recognize the thought and allow it to drift away on its own. Slowly and softly begin to bring your awareness back to your body. When you feel ready and on your own time, Slowly begin to open your eyes. It's important to remember that we do not try to meditate. You do not try to keep the rhythm of the mantra the same, Nor do you try to control the rhythm. And you do not concentrate on thoughts you might have or noises you might hear. You don't resist thoughts. You don't resist noises. You don't resist the mantra changing or disappearing. You don't resist anything. You simply take it as it comes. It's a very simple, Natural, And innocent process. When you feel ready, Begin to restore movement to your body, And at your own pace, Return to your day. Thank you for spending this time on yourself today and allowing me to guide you through this meditation. And remember to look for the rainbow in today. Namaste.