Hello and welcome.
I am Seva and today we will meditate together.
With your personal mantra.
Take a moment to find a comfortable position.
And allow your body to settle and arrive.
You may close your eyes,
Or simply.
Keep a soft gaze.
Taking a moment.
To be present.
Exactly where you are right now.
With nothing to accomplish.
Nothing to figure out.
Just be here for the next few minutes.
Begin by gently noticing your breath.
Don't change it.
Just notice.
Its natural rhythm.
The bread in And bread out.
With every exhale.
Allow your body to soften.
A little more.
Gently relaxing your shoulders.
Your jaw.
Your hands.
Relaxing the belly.
Letting yourself be supported by whatever is beneath you.
And now gently bringing your attention towards the present moment.
Noticing the feeling of being here.
The air around you.
The sounds that you can hear.
The sensations in your body.
The simple movement of your breath.
And as you notice.
I invite you.
To find the word.
A word that has meaning to you.
It could be something simple.
Like peace or trust,
Love.
Calm.
Or presence.
Or perhaps there is another word that comes naturally to you.
There is no right or wrong choice.
Simply choose a word that feels supportive for you right here in this moment.
And if no word comes to you.
You can simply use the word here.
Take a slow breath in.
And as you breathe out,
Silently.
Repeat your word.
Breathing in.
And breathing out.
Your word.
One more time.
Breathing in.
And breathing out.
Your words.
Allow that word to become an anchor.
Not something you have to concentrate on.
But something.
You can gently return to.
And thoughts may come.
And they will.
You may notice plans,
Memories,
Worries,
Images or any random thoughts appearing in your mind.
There is nothing wrong with this.
You don't need to push them away.
Simply notice that process of thinking.
And then gently return to your word and your breath.
Breathing in.
And breathing out and inviting your word.
And if thoughts come in.
Perhaps imagine them as clouds passing through the sky.
You don't need to chase them.
You don't need to hold on to them.
Simply let them pass.
And return to your anchor.
Your breath.
Your word.
This moment.
And now begin to explore your mantra.
A little more deeply.
Rather than just repeating the word.
Notice.
What does it invoke within you?
If you wear this piece,
What does this piece feel like in your body?
If it is trust,
What happens when you allow yourself to experience even a small sense of trust?
If it is strength.
Where do you feel strength?
Within you.
There is no need to create a particular feeling.
Simply become curious.
Let the word mean whatever it means to you today.
And perhaps your world changes.
That's okay too.
The mantra doesn't have to stay the same forever.
You can choose what you need in each moment.
And now imagine that your chosen word is like a small,
Steady light within you.
It doesn't need to be bright.
It doesn't need to remove everything that feels difficult.
It simply reminds you.
That there is a place within you that you can return to.
Whenever the mind becomes busy,
Return to your words.
Whenever you feel distracted,
Return to your word.
Whenever you feel overwhelmed.
Take just one breath.
And return.
You don't have to stop your thoughts.
You're simply learning that you don't have to follow every thought.
You can notice.
And return.
Notice.
And return.
Let's practice this together.
For a few breaths.
Breathing in.
Breathing out.
And silently.
Repeat your mantra.
Breathing in.
Breathing out.
Your word.
One more time.
Breathing in.
And gently breathing out.
Your word.
Now allow the mantra to become quieter.
You don't need to repeat it continuously.
Simply know.
That it is there.
An anchor you can return to whenever you need it.
Take a moment to notice how you feel now.
Perhaps something has shifted.
Perhaps nothing has changed.
Both are completely okay.
The practice is not about creating a particular experience.
It is about being present with the experience that is already here.
Take one final slow,
Deep breath in.
And slowly breathe out.
Silently.
Repeat your mantra one last time.
Let the words settle within you.
And remember.
You can return to this word whenever you need it.
One breath.
One word.
One moment.
Gently begin to bring your awareness back to your surroundings.
Notice the room around you,
The surface that supports you.
The sounds around you.
Gently move your fingers and toes.
And whenever you're ready.
Slowly open your eyes.
And take this sense of presence with you.
Your mantra is always available.
A simple word.
A simple breath.
A way back to yourself.
Thank you.
For meditating together.
Namaste.
