Welcome.
In this meditation we will use mantra,
Also known as an affirmation,
To stay focused.
One of the first stages of meditation is simply focusing the mind and concentrating on something like a mantra can be very helpful.
So with your eyes closed,
Just start to tune into your breath in and out and start to lengthen your exhalations.
Continue to draw out and lengthen the exhalations.
Feel your exhales slower and slower.
And for a moment observe your posture,
Your sitting posture.
Be sure that there is comfort around the hips and the knees.
Maybe sitting on a couple of blocks will help that.
Let your torso lean back ever so slightly to align your shoulders over your hips.
And draw your ears back over your shoulders,
Chin parallel to the ground.
Now with this upright position in the spine,
We can find ease and freedom for the breath to flow.
Maybe it's been a while since you've taken a moment to stop and just pause.
And often when we pause and stop,
The mind doesn't necessarily follow.
The mind is used to thinking.
That's what it does.
And we're here and we're working towards establishing new patterns of thought for the mind.
So we'll give the mind something to focus on rather than unhelpful thoughts or maybe even detrimental thoughts.
So very simply,
You can start to mentally repeat the words,
I am here.
Or maybe I am present.
Maybe on the inhale silently repeat I am.
And on your exhale,
Here.
Simplicity is key when we're starting out with this kind of practice.
And who wouldn't want to be here?
Who wouldn't want to be present in this moment as it is,
This moment unfolding,
This life happening right now?
Sometimes when we are thinking of mantra or affirmation,
The eyes tense up,
Thinking mind becomes constricted.
Continually relax your eyes,
Smooth out your forehead.
Return to that simple inner phrase.
I am here.
I am here.
The wonderful thing about mantra or affirmations is we can return to them at any point in the day.
I would recommend working with an affirmation for at least a week.
Try sitting still for five minutes every day for one week with the same affirmation.
Maybe a month.
And then change it as you see fit,
As you feel you need to.
But in this busy,
Chaotic world,
I am here is always needed.
You may find you are physically shifting the posture slightly,
And that's okay.
We must find these minuscule adjustments to return to balance in the spine.
And then bring your mind's awareness back to I am here.
I am here.
This is the moment that matters.
The future,
The past,
It's all out of our control.
I am here.
Take a huge inhale and a cleansing exhale.
Thank yourself for participating and being here.
I hope that you find slowness in the rest of your day.
Thank you.
Namaste.
