Hello,
Welcome to Morning Mantra Uno.
I've designed this for my personal use.
The same mantra for at least a month.
If this one isn't for you,
Feel free to use them out of order,
Or create your own.
Let's begin by trying to let go of the tasks ahead for today.
Like a meditation,
Find a comfortable spot and relax your body.
You can close your eyes or sit in front of a mirror,
Whatever is more comfortable for you.
Ready?
Let's briefly focus on our breath.
Take a deep breath in,
Hold,
Hold,
And exhale slowly.
For the next one,
As you breathe in,
Tense and raise your shoulders up to your ears.
In,
Hold,
Hold,
And slowly release.
Let your shoulders continue to fall.
This time as you breathe in,
Suck in your stomach as much as you can.
When you exhale,
Let the stomach expand and relax.
Inhale,
Suck it in.
Hold,
Hold,
And exhale all the way out and relax.
Finally,
When you take this last deep breath,
Tense every muscle you can think of.
Your toes,
Legs,
Buttocks,
Arms,
Make fists,
And let all the tension out with the exhale.
Okay,
Inhale.
Tense,
Tense.
Now let it all out and relax.
Breathe normal,
But stay focused on your breath.
Feel the exhale in your nostrils or on your upper lip.
Perhaps it's easier to sense your chest rise and fall as you breathe in and out.
The mantra today is about recognizing emotions in my body.
For me,
I notice them especially in my chest and jaw.
It's important to accept my emotions,
Not avoid them.
Emotions are not the enemy.
They are not right and they are not wrong.
Repeat the following.
Today I will work to recognize the physical tension in my body.
I will accept these sensations and feelings.
Emotions are a perfect human response.
Today I will work to recognize the physical tension in my body.
I will accept these sensations and feelings.
Emotions are a perfect human response.
Today I will work to recognize the physical tension in my body.
I will accept these sensations and feelings.
Emotions are a perfect human response.
And going through the silence,
Repeating those phrases.
Today I will work to recognize the physical tension in my body.
I will accept these sensations and feelings.
Emotions are a perfect human response.
Today I will work to recognize the physical tension in my body.
I will accept these sensations and feelings.
Emotions are a perfect human response.
Wherever you are,
You can stop repeating the mantra or turn to focus on your breath.
Whether it's your chest,
Your nostrils,
Your lungs.
Thank you for joining me today.
You can take this practice with you throughout your day.
Simply noticing where the emotions are in your body.
You don't have to have your eyes closed to be in some sort of meditative trance.
It's called being mindful.
Remember,
Emotions aren't good or bad.
They just are.
And the more we try to control them with these labels,
The more we ruminate on them.
Let them be.
Remember to take care of yourselves my friends.
Much love to you.
