This mindfulness practice is a mantra meditation inspired by Zen Master Thich Nhat Hanh where you'll be guided through a series of anchoring phrases that help settle and focus the mind,
Create a sense of stillness and build concentration.
So finding a comfortable position to be in,
Closing the eyes if it feels okay or if you prefer settling into an unfocused softened gaze at a spot just in front of you.
And beginning by briefly scanning the body from the bottom to the top,
Softening and releasing the muscles of the body,
Easing any tightness,
Holding or tension,
And allowing the body to melt into the seat or the mat.
Now directing attention to just above the top lip,
Underneath the nostrils,
Noticing and following sensations of breath here.
And perhaps noticing coolness of the in-breath,
Warmth of the out-breath.
Simply breathing,
Knowing that you're breathing.
And on each cycle of breath,
Repeating to yourself,
In as you breathe in,
Out as you breathe out.
Breathing naturally and shining the light of mindfulness on breath.
In,
Out,
In,
Out.
Breathing in this way,
The breath naturally becomes deeper and slower.
Breathing in,
Deep.
Breathing out,
Slow.
Deep,
Slow.
Slow.
Gradually,
The body becomes calmer and the mind becomes more at ease.
Without extra effort,
Simply by placing attention onto breath,
The body and mind naturally become calmer and more at ease.
Breathing in,
Calm.
Breathing out,
Ease.
Ease.
Calm.
Ease.
Ease.
While breathing in,
Allowing a gentle smile,
Knowing nothing is as important as these moments of peace.
And breathing out,
Releasing,
Letting go.
Letting go of worries,
Anxieties,
Stresses for these few moments.
This is a practice of freedom.
Breathing in,
I smile.
Breathing out,
I release.
Smile,
Release.
Smile,
Release.
Gradually,
We become more present in this moment.
A wonderful experience of being fully awake,
Aware,
Living fully into as many moments as we can.
Breathing in,
Present moment.
Breathing out,
Wonderful moment.
Present moment,
Wonderful moment.
Present moment,
Wonderful moment.
And as we near the end of the practice,
Noticing the tendency for the mind to leap forward into the future,
As though that moment will somehow be better than this one.
And so before ending,
Taking a moment to savor any effects this practice may have brought to the mind and body.
And gradually,
Releasing attention from the practice,
Noticing sounds in the room around you.
And as you're ready,
Opening the eyes if they were closed.
This mantra practice can be used anytime,
Offering a sense of grounding whenever needed.
Repeating any set of phrases or all of them can bring a sense of calm and stability to any moment.
