Effortless Meditation Mantra LAM

Meditation doesn't have to be hard, and there is no need to intensely focus or concentrate. Simply rest your awareness easily and softly on my guidance and the Mantra, allowing for your body and mind to release stress and come into stillness.

Music by Music of Wisdom

Transcript

Welcome to this guided effortless meditation.

Before we start,

I invite you to find a comfortable place where you can be undisturbed for the next 20 minutes.

Please turn off your electronic device.

And you can sit cross-legged if that's available to you or simply sit with your feet on the ground.

Maybe on a chair or an armchair or even your sofa.

Know that whenever you feel the need to move during this meditation,

You can do so.

There's really no right or wrong.

Simply follow the guidance of my voice and allow your awareness rest on my voice and the anchor.

It is absolutely normal and natural that our mind wanders off every now and then.

And whenever you notice this,

You gently and easily bring your awareness back to my voice or your anchor.

This meditation is not about focusing intensely.

It's about effortlessly and easily resting the awareness on an anchor such as a mantra.

For now,

I invite you to close your eyes.

Taking a few deep rounds of breathing.

And settle your awareness on your body.

Take another deep breath in.

With your exhalation,

See if you can relax your entire body just a little more.

Notice for a moment where the body connects to your chosen support.

And for now,

Allowing your body be your anchor.

Begin to move your awareness now into your face.

Notice if you're holding any tension in your face.

Can you relax your face just a little more and unclench your teeth.

Relax your jaw.

Gently move your awareness into your neck and the top of your shoulders.

Take a deep breath in.

And with your exhalation,

Allow your shoulders soften.

Begin moving your awareness gently down your back and spine.

The right side of your back.

And the left side of your back.

Taking a deep breath in here.

And as you exhale,

See if you can soften your back and spine a little more.

Noticing your lower abdomen.

Can you soften your lower belly,

Your ribcage a little more.

Gently moving your awareness further down into your hips.

Just become aware if you're holding any tension in your hips.

And if you do,

Can you release this through a slow exhalation.

Allow your legs soften.

And letting go in your feet.

And I invite you now to rest your awareness on your breath for a few moments.

Just allow your breath flow naturally.

And simply observe the ebb and flow of your breathing.

Where does your body expand and soften with your breath?

In a moment we're going to hold the breath just for a little pause after the inhalation.

Never to the point of discomfort.

Simply observing the stillness in the pause.

So take a deep breath into your lower belly.

Expanding into your ribcage.

Breathing all the way to your upper chest and hold for a moment.

Release slowly through your exhalation.

Take another deep breath in,

Filling your lungs completely all the way to your upper chest.

Hold for a brief moment.

And slowly release again.

Keep breathing in this pattern.

Holding briefly after your inhalation.

Noticing the pause and stillness.

Release the breath slowly.

Just take one more round of breathing here.

Holding briefly after your inhalation.

And I invite you to let go of directing the breath in any way.

Just allow your breath flow naturally.

I invite you now on a journey through nature.

As I guide you,

Just allow your awareness effortlessly rest on my voice.

Imagine yourself in a beautiful forest.

You're surrounded by majestic trees with luscious green leaves.

The sun is shining through the leaves.

Lighting up their colours.

And you can see the sunlight sparkling golden through the branches and foliage of the trees.

Illuminating a path in front of you.

You're feeling safe and protected here in this forest,

Surrounded by these trees.

And so you step onto the path as you feel invited to follow it.

You can feel the warm air on your skin.

And as you take a deep breath in,

The fresh forest air feeds your lungs and your entire body.

And you begin to feel light in your body and in your heart.

You can hear the beautiful song of birds.

And as you walk along the path,

You notice beautiful red flowers growing along both sides of the path.

And if you feel like it,

You can pick a flower and take it with you.

Now you can see ahead of you a small clearing.

And in the centre of this clearing is a beautiful majestic tree.

As you come closer to the clearing and the tree,

You notice its beautiful green leaves.

Maybe you recognise the type of the tree.

And underneath the tree grows bright green moss that feels soft and comfortable as you touch it with your hands.

And so you feel invited to sit down underneath the tree on this soft moss.

As you sit down,

You lean against the tree.

And the majestic trunk of the tree feels warm,

Protecting you.

Allowing the sunlight,

Warming and caressing your face.

You close your eyes here,

Just resting your hands in your lap.

Your breath flows easily and naturally.

And as you sit here,

Resting your awareness easily within your own space,

The mantra LAM begins to reverberate and move through your internal space.

And you gently and effortlessly allow your mind anchor on this mantra LAM.

Repeating the sound LAM,

Still and gently,

Quietly in your mind.

Simply resting your awareness on the sound LAM.

And allowing it to vibrate and reverberate through your space of consciousness.

Remember that it is completely natural that the mind wanders off.

Whenever you happen to notice this,

Simply bring your awareness back to the sound LAM.

And resting your awareness here effortlessly and easily.

It is also quite normal that the mantra becomes fainter or louder.

That it seems closer or further away.

Just allowing this happen.

And keep resting your awareness effortlessly on the sound LAM.

There is no need to force stillness or anything rather to happen.

And now I invite you to slowly and gently let go of your anchor and the sound.

Just rest here for a few moments.

There is nothing to do and nowhere to be.

If you like you can stay exactly as you are on your seat.

Or you may wish to recline a little more on your sofa if you are sitting on a sofa.

And simply rest here in stillness and allow the effect of the meditation to integrate.

And now gently begin to bring your awareness back to the movement of your breath.

Begin to deepen your breath a little more and notice where your body expands and softens.

As you take deep rounds of breathing here.

And slowly begin to bring your awareness back to your body.

And notice again where your body connects to your chosen support.

Notice the feet on the floor or against your seat.

Your back supported.

Maybe your hands in your lap.

And begin to bring light movement back into your body.

Starting with your fingers and toes.

Maybe stretch your arms.

Maybe move your head from side to side or back and forth.

When you are ready you can open your eyes.

Reviews

Lovely! Thanks 🙏