I Am Here

This mantra and mindfulness practice is made to help you arrive in your body and to accept that moment of stillness as it is. Just a pause allowing you to observe your mind without jumping into action. It contains some body and breath awareness, some visualisation around feeling grounded, the repetition of a mantra "I am here". Enjoy.

Transcript

So, Eyes closed and maybe your spine long, Allowing yourself to arrive fully in this meditation of the day. And as you settle, Maybe you have your usual little click click settle, Maybe it's your feet, Your knees, Your seat on the chair or pillow, Maybe it's the way your spine align, Maybe it's the way you shoulder roll back or your hand rests somewhere. Any of those parts that make you feel like, Oh yeah, I'm starting my meditation. Witnessing the calm, Driving in, A bit like the fog over the city. The calm is kind of moving in slowly. This keeps an image of the fog, You know, As it's around 4 or 5 pm, Often the fog runs in, Rolls in in San Francisco. It stops by the ocean and it moves on to the neighborhood of the sunset and the marina and then it moves on towards the heart of the city and sometimes it doesn't even go through the machine. And so imagine that settling for your body, Your feet, Your knees, Your hips, Maybe there is some place where the fog, The calm doesn't really come in. I'll leave you a minute now to decide where does it go. Let this calm show up first. Is there a part of your body that is kind of windy in some way or so sunny that the fog can't really pierce through? Maybe it's the mind being so busy, An emotion lingering and not allowing the calm to settle over you. Leave that image for a while and invite our awareness to come towards our breathing, But as a whole body breathing. How is the body breathing for you today? General sense of movement there. Maybe you're disrupted by sounds in your surrounding. Just try to bring your attention back to the notion of breathing with that body. Maybe narrowing down your awareness towards one particular spot, Your tummy, Your chest, Your nose, One particular spot where you can really sense the breath manipulated by the body. You will be here for a little while. You will be here for a little while. Maybe you can sense the inhale, The exhale, The length of the inhale, The length of the exhale and all the changes occurring due to them. For a moment I'll invite you to keep some awareness toward this breathing and adding a mantra. As you inhale, Saying in your mind I am and as you exhale saying here. On a faster mode it gives a I am here. Stay with that for a little while. And bringing any mind shuffle, Any body sensation back to that I am here. There we go. And I invite you to imagine yourself for the week to come with any time of struggle you usually run into, Whether it's with your children, Your job, One of your parents, Your pets, Your co-worker. And imagining yourself saying, Taking your roots, Taking a few breaths, When you're starting that interaction that's unpleasant. And repeating in your mind, I am, Maybe it's here, Or maybe it's I am calm, Or maybe it is I am aware, Or maybe it is I am okay. Sometimes we get hurt, We get poked in different places, And so using this mantra to reconnect you to the fact that you're okay, Kind of patting yourself on the shoulder, You know. I am calm, I don't have to go in the spiral, In the turbulent vision of your surrounding. And play with that, See what world comes to your mind, What vision for this future comes to your mind-sight. And if the struggle comes from your own mind, Your own attitude toward yourself, I invite you to say I am kind. You know if it comes out as a judgement, Like oh I'm looking like this or that, Or I did this again, Maybe your mantra can be I am kind. Let's let this meditation dissipate. Your attention, Release this mantra, Release the breath and come more into focus of your hands and feet and spine. Maybe keeping the eyes closed for a little longer, Start moving and sense where you want to move first. And then maybe opening the eyes if they were closed, Taking your surroundings, The lights in, All the darkness and the colours and shapes. And then arrive back into your day.