In most meditations we use something to anchor our attention on so that our focus is not on our uncontrolled thinking mind.
When we notice that we have drifted off to thoughts or distractions we bring our attention back to that anchor.
Normally we use something like the breath as an anchor point,
Focusing our attention where we notice it the most.
Sometimes we can use an external anchor,
Like a sound in the room,
Or we might focus on the sensation of feeling in a particular part of the body.
In mantra meditation we use a sound or a phrase that we speak or think repeatedly.
It might be an I am affirmation,
Something to help us reprogram our inner narrative.
It could really be anything that we repeat over and over again,
Finally releasing it all together to experience the quietened mind.
In this meditation we'll be using the Sanskrit phrase aham brahmasmi.
It's one of the mahavakya's or great sayings of the Upanishads,
The Vedic religious texts.
It means I am the absolute.
We'll repeat this phrase over and over again.
You may find that it starts to change,
It may start to sound different,
Getting louder,
Quieter,
Becoming transformed into something else.
That's absolutely fine,
Just allow it to do its thing,
Not the meaning of the phrase that's important but merely its function as an anchor.
So we'll start as we always do,
By getting comfortable.
Sit on a cushion or a chair,
You want to be upright and relaxed but alert.
We don't want to fall asleep,
Though if you do that's absolutely fine.
Take a moment to get really comfortable,
Settle in,
Choose your best posture and when you're ready gently close your eyes.
Let's begin by taking some deep breaths,
In through the nose then a small pause and out through the mouth.
In through the nose,
And out through the mouth.
In through the nose,
And out through the mouth.
We'll do this three or four more times and then we'll resume our normal breathing in and out through the nose.
And now just let your breathing return to normal,
In and out through the nose and explore the sensation of breathing.
Where do you feel it the most?
Is it in your nose?
In the difference in the temperature of the air you breathe in as opposed to the air you breathe out?
Perhaps you feel it in the rise and fall of your chest or belly.
Maybe it's the sound of your breath that you notice the most.
Take a minute just to sit with your breath and if you notice that your attention has drifted off bring it back to the breath.
Thank you.
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And now we'll start to say our mantra.
We'll begin by speaking aloud together.
So say it with me.
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And now whisper it.
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And now repeat it silently in your head.
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And now just you.
Repeat it to yourself silently.
Find your own rhythm.
If it changes,
Gets faster or slower,
Becomes distorted,
That's absolutely fine.
Explore it.
See what happens to it.
And if you find that your attention has drifted off to thoughts or other distractions,
Gently acknowledge that and bring it back to your mantra.
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Keep repeating it silently for the next few minutes.
And when you hear my voice again,
Keep your eyes closed.
I'll keep an eye on the time.
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And now,
Begin to bring your attention back to your body,
Back to the room you're sitting in.
Become aware of the noises around you,
The feeling of the air on your skin.
You can wiggle your toes and fingers,
Stretch your back and shoulders.
And as you come out of this mantra meditation,
Slowly,
Gently open your eyes.
Whatever you experienced during this meditation,
Keep it with you.
Hold on to any images,
Feelings or sensations that may have occurred.
If they felt good or interesting,
Take them with you through the day.
