Breathe, Touch, Affirm: A Guided Mantra And Mudra Practice

This meditation invites you to create a personal 3-4 syllable or word affirmation-mantra and pair it with a simple, unique mudra: touching your thumb to each of your four fingers. As you repeat your mantra, this rhythmic practice syncs seamlessly with your breathing, creating a calming flow of sound, movement, and breath. Ground yourself in this deeply personal ritual, where harmony unfolds with each word, gesture, and inhale.

Transcript

And you might even notice that you could take some nice deep breaths and really scan the body. Maybe you need to stretch a little bit before you settle into this meditation or maybe you need to readjust what you're sitting or lying on. So this is your time. This is a very special, Purposeful, Important time for you right now and you chose to be here. So take another few breaths and make sure that you're really comfortable and you could maybe change even your clothing or change your foot position or what your feet are in. Perhaps take your shoes off. Get good and settled in for this very special time. Inviting in nice, Smooth, Deep breaths. Feeling as if your head is a helium balloon just floating above your shoulders. Even if your head is resting somewhere. And as you breathe in nice and deep, Allow the eyes to relax a little bit more. All those teeny tiny muscles around your eyes relaxing, Softening. And how that softening moves through your entire face and your scalp and around your ears. Feeling this nice, Easy relaxation. Breathing in and out. And as you breathe out, You can feel your belly relaxing your chest, Your shoulders. Down through your spine, Relaxing your hips, Pelvis, Lower belly. All the way down through your legs, Feeling your feet. Just taking a moment to breathe and being so grateful for this beautiful body that carries you through this life. Inhaling. And while you take these breaths with this soft and relaxed body, Allow the eyes to roll up towards the forehead. And take a few moments to choose a mantra, Something that maybe has a little rhythm to it. Such as, I am loved. Peace within. All is well. So with your breathing, With this rhythm, Just notice what comes to mind as your mantra in this meditation. Breathing in and breathing out. Now, You might have chosen one or maybe several, Or maybe you'll change your mind in between this meditation. Everything is fine. Whatever you do is perfect. So with this breathing, This nice rhythmic breath, If you want, You can let your thumbs touch the index finger with each syllable, Or maybe with each of the three words or four words that you've chosen. So start to create this little pattern. Breathing in and breathing out. Reciting this mantra silently to yourself. And if you'd like, Using the thumb, Gently tapping each fingertip with each syllable. Let's try that for a few moments. And as you're establishing this, You might notice that you've created a different breathing pattern. Or maybe your mind wandered off and you had to bring it back or chose to. Whatever that you are experiencing, Find that place that feels really good. That is exactly the breathing, The mantra, Even the pattern of the thumb and the index. Tap, Middle finger tap, Ring finger tap, Or pinky even tap. Scan your body and let it be even more comfortable. And then let's go a little bit further, Deeper, Letting yourself have even more permission to create what feels good for you. Breathing in and breathing out. Relaxing the face, Letting the eyes relax. Breathing in and breathing out. Keep going. Now if you'd like, With this mantra, Bring to mind the words going across the forehead of your mind. Or maybe there's a color or an image or sparkling stars. Take a moment to concentrate even further with a visual. Keep breathing. And if nothing comes to your mind's eye, Stay with your pattern and maybe just have a sense of feeling even deeper for what this mantra represents for you. And keep breathing. Good. Take a few more breaths with this pattern. And then on this next breath, Let everything dissolve. Just let your hands rest. Let your body rest even more. If you can, Let your head rest or let it just float. Let your jaw release. Soften all the way down. All the muscles in your face and around your ears, Down your neck and throat. Allow for some nice cleansing, Cool breaths in, Nice relaxation, Warm breaths out. Let your mind be free for a moment, Letting go of the mantra. Just notice and be still. And with your next few breaths, Imagine you're wise, Maybe higher self, Maybe best friend, Companion, Maybe a spiritual guide, God itself. Whatever is beyond just this human form, Even in your imagination. And let that entity or that presence remind you of that mantra, Like it or she is whispering in your ear, That mantra for your human self to, Oh yeah, Remember, Remember. You could feel it in your heart. You could feel it in your aura. You could feel it just as a little reminder in your mind. Good. Take another few nice deep breaths and thank this wise, Higher teacher, Self, Companion. Thank yourself. Thank yourself for knowing and remembering, Giving yourself this gift. So as you begin to come back into this space, Just be aware of maybe your body. You could wiggle your fingers and toes. You could roll your ankles and wrists. You can maybe move your chin around a little bit to stretch your neck. Bring a little bit of awareness into your body. It could lead into some stretches. Maybe you need to yawn. Good. So as you start to move into your body, When you're ready to open your eyes, Let them open really slowly, Like, Ah, Like when you're just starting to wake up in the morning and you're kind of little soft blinks. Just kind of being like, Oh, Yeah, There's those images outside of me that I can look around and see. You might even have a little bit more vibrancy in the colors or shapes and colors and light. If you have something that you want to write your mantra down on now or later on today, I would suggest that. And know that you have created some new neural pathways for your well-being. So you could write that mantra and put it somewhere you can see it. You could go on a walk and recite that mantra. With your finger gesture, Mudras, If you want. You have this wonderful little tool, Your secret little weapon. If you need a little something to get you through when you forget the truth. So thank you.