Hello and welcome to your mantra meditation.
A mantra meditation is a 20-minute meditation that utilizes a mantra in the form of a seed sound or a bija that creates a beautiful and calming vibrational property within your body.
You will silently be repeating your bija throughout this practice and today we will be using the mantra of Aum as Aum is the sound of the universe and is connected to your third eye chakra.
Because there will be periods of silence throughout this meditation,
Please choose an anchor that feels comfortable for you should your body go into a state of dysregulation.
And if you feel overwhelmed at any time,
Simply open your eyes and re-acclimate to the room that you are in and feel your feet on the floor and if it feels comfortable,
Return to your breath until you come back to a place of regulation.
And if you feel called and ready,
Return to your meditation practice.
You can even keep your eyes open throughout the remainder of the practice if it feels more comfortable with a soft gaze.
Mantra meditation isn't a rigid practice,
So find a comfortable lying down or seated position.
If you choose to sit,
Make sure that your spine is straight but not rigid,
Allowing you the opportunity to fully and completely inhale and exhale to the deepest part of your belly.
Once you have found a comfortable position,
Begin to allow your eyes to gently float closed.
Let's now bring your awareness to your breath without focus or concentration.
Begin by inhaling through your nose and bringing your breath deep into your stomach,
Expanding your belly and your chest.
When you are ready,
Slowly begin to release that breath through your mouth,
Ending with an audible sigh and letting go all the stress you've been carrying with you today.
Again,
You're going to draw in a deep breath,
Expanding out your belly,
Down through your chest,
And hold this breath for just a moment or two.
Whatever feels comfortable before you release your breath back out through your mouth,
Again with an audible sigh.
With this last deep belly breath,
You're going to draw in the deepest part of your belly,
Down through your chest,
Into your stomach,
Expanding out as much as possible,
Holding as long as it feels comfortable.
And when you're ready,
Releasing that breath with an audible sigh out through your mouth.
Once you've completed this third falling out breath,
Bring your breath back to its natural state,
Taking a moment to allow your body to relax,
Feeling the heaviness of your body sinking deeper into the chair or the sofa or the mat beneath you.
Imagine a softening starting at your toes,
Working its way up through your feet and legs,
Through the center of your body.
Allow the fingers to relax and drop.
If it feels good,
Roll your shoulders until they release and come down from that position up near our ears,
Where they so often climb throughout the day.
If it feels comfortable,
Allow your mouth to fall open,
Your jaw to relax,
A softening in your inner ears,
A melting around your eyes and forehead.
And gently release any last stress or tension you may be feeling in your body.
We will begin our mantra meditation with three ohms aloud together,
Followed by three ohms in a whisper.
And following those three whispered ohms,
Begin to repeat ohm over and over again silently within.
If it feels right,
You can link your breath with your ohms.
If it feels confusing or overwhelming,
Let it go and just concentrate on your ohms.
Allow the sound to move through your body and your mind to go on a journey.
Should anything come up,
See the thought,
Acknowledge the thought,
And allow it to pass by.
Should you lose your mantra or it changes,
That's fine.
Allow it to go.
If you would prefer,
Come back to your ohm.
See what feels good and right for you today during this practice.
And what is good and right and comfortable and safe today may be different from what you experienced yesterday or tomorrow.
Take the opportunity to see what feels right and follow that.
We're going to begin our ohms together now.
You will continue to silently repeat your ohms for 10 minutes.
At the 10-minute mark,
You will hear a chime,
And I will instruct you to let go of your mantra and just be.
While allowing your eyes to stay closed,
Slowly begin to let go of your own mantra,
Enjoying the silence and stillness you've created.
You'll continue to keep your eyes closed,
And as thoughts pop,
See them like clouds in the sky.
Acknowledge they are there without judgment and allow them to fade and drift away like clouds in the sky.
When you feel ready,
Slowly begin to return your awareness back to your breath,
Inhaling and exhaling.
And when you feel called,
Bring some slow and gentle movements back to your body,
Wiggling your fingers,
Stretching your toes,
Moving your body in a way that feels comfortable.
We do not try to meditate.
You never need to worry about resisting any changes that come up throughout your practice.
Just notice them,
Like your thoughts,
And don't focus on them.
Observe the changes in the rhythm of your breath,
The change in your mantra,
The noises or thoughts,
And allow them to float away.
We don't resist anything.
Just take everything as it comes and enjoy the process.
As you begin to open your eyes and return to your day,
Keep all of this in mind.
Thank you for taking this time for yourself and allowing me to be a part of your practice.
And don't forget to look for the rainbow in today.
Namaste.
