Welcome to Morning Mantra Trace.
This is number three in a personal series I'm creating for myself.
While these guided recordings are intended for me,
I am releasing them publicly in case anyone else finds them useful.
If you find this one isn't for you,
I encourage you to check out the others I've created.
Even better,
Grab your phone and make one of your own and share it.
Morning Mantra Trace is all about reminding myself that lasting change takes time.
I'm trying to do each mantra for a month.
However,
A single month isn't going to overwrite 40 years of behavior.
I started this project to find a sense of self-worth and compassion.
Mantra Uno was about recognizing my emotions.
Mantra Dos was about acceptance.
Sticking with this each morning has not been easy as I've shared on my blog.
Why?
Things aren't changing as fast as I'd like them to.
Thus,
My old pattern of self-disgust is quick to label me as a failure and tell me to end this project.
So this month,
I want to simply remind myself real change takes time.
We have to live one day at a time,
One moment at a time.
Each of these moments I can choose to ask how my behavior is serving me.
If I want to believe in myself,
It will be better to make choices that support that goal.
Any other choice enforces my old neuro pathways of self-loathing.
With compassion,
I will try my best.
Okay,
Ready?
As we dive into a meditative state to concentrate on today's mantra,
Think about the lasting change your hoping will occur.
Try not to focus on what hasn't happened or what needs to happen.
Keep your goal,
Your intention,
Fresh in your mind.
And even change the following mantra if needed.
I'm trying to find compassion and love for myself.
I'm trying to find worth.
Replace that with whatever you're working on as you repeat the mantra.
Now I hope you're in a comfortable space where you'll not be disturbed for the next few minutes.
We're going to begin by concentrating on our breathing.
You can start to notice the rise and fall of your chest or stomach.
Or maybe you can focus on the breath as it passes through your nostrils or lips.
The idea is to focus inward.
You can also choose to check in with your body.
Maybe scan head to toe.
We're not trying to change anything.
We're just taking time to notice how we're feeling.
So over the next bit of silence,
Follow your breath.
Perhaps even count the seconds of your in and out breath as we did last month.
Or scan your body.
After a minute,
I'll come back and we'll start the mantra immediately.
I'll come back and we'll start the mantra immediately.
I'll come back and we'll start the mantra immediately.
I'll come back and we'll start the mantra automatically.
Perhaps a minute or two or three seconds.
Okay,
Let's take a few deep breaths together.
Repeat the following.
I understand that change is occurring.
I will live one moment at a time focusing on my goal of self-worth.
I will choose to be in the now,
Not the past or the future.
I am exactly where I need to be.
I understand that change is occurring.
I will live one moment at a time focusing on my goal of self-worth.
I will choose to be in the now,
Not the past or the future.
I am exactly where I need to be.
I understand that change is occurring.
I will live one moment at a time focusing on my goal of self-worth.
I will choose to be in the now,
Not the past or the future.
I am exactly where I need to be.
Continue to repeat these in the following silence.
I will choose to be in the now,
Not the past or the future.
I will choose to be in the now,
Not the past or the future.
Continue to repeat these in the following silence.
Continue to repeat these in the following silence.
I understand that change is occurring.
I will live one moment at a time focusing on my goal of self-worth.
I will choose to be in the now,
Not the past or the future.
I am exactly where I need to be.
I understand that change is occurring.
I will live one moment at a time focusing on my goal of self-worth.
I will choose to be in the now,
Not the past or the future.
I am exactly where I need to be.
Keep going.
I will choose to be in the now,
Not the past or the future.
I will live one moment at a time focusing on my goal of self-worth.
Wherever you are,
Stop.
If you close your eyes,
Slowly open them and return to the world around you.
Healing happens in time.
There's no magic bullet,
No quick fix,
No amazing prescription drug that helps us with change.
It's only a process of time.
But remember,
The most important time for us is right now,
In this moment.
This is when we can make change.
Thank you for meditating with me today.
Remember to be kind to yourselves.
I'll talk to you in the morning.
