Hello,
I'm Diana.
Welcome to this Manta meditation.
Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
A place where you can sit comfortably with your back supported and your feet flat on the floor.
Or you can decide to put your feet up when you so desire.
When you prefer to do so,
You can also choose to lay down.
But ideally in a place where you do not normally sleep.
So that you can stay awake for the duration of the meditation.
Make sure that you stay warm during this meditation.
Maybe use a blanket to cover yourself when that's needed.
Please relax as much as you can and let my voice guide you through this meditation.
Gently close your eyes and start relaxing and noticing the present moment that you are experiencing right now.
Feel your body.
Be aware of your thoughts.
And notice your breath.
Start paying attention to your breath.
Continue to breathe in and out at a pace that feels comfortable to you.
Feel how the cold air comes into your nose when you breathe in.
And the warm air leaves your nose when you breathe out.
Relax your muscles as best as you can with every single breath in and every single breath out.
Focus on relaxing and welcome the feelings of relaxation as you feel them happening.
As you continue to breathe,
Your body will continue to relax more and more during our time together.
And when your thoughts wander off,
Ideas or memories during our time together,
Pop up.
That's perfectly okay.
Be thankful for the thought.
The thought came up for a reason.
It's trying to come in as a gift.
Feel grateful for it and just go and gently bring your attention back and focus on your breathing.
Acknowledge that it happened.
Accept that that is what sometimes happens.
Invite your mind to be present and be here.
Invite your mind to receive.
To receive more peace.
To receive more happiness.
To receive more clarity.
And to receive more joy.
Bring yourself back to concentrating on your breath.
On breathing in and breathing out.
Take a deep breath in through your nose.
Inhale.
Feel the air at the back of your throat going down into your lungs.
Hold your breath.
And as you release and let the breath out,
Feel it coming up from your lungs at the back of your throat.
Going through your mouth as you let go.
Take another deep breath in through your nose.
Feel the cold air going in through your nose.
And feel your chest expand.
Hold your breath.
And when you're ready,
Let go.
Exhale.
Feel the warm air going out of your mouth.
And feel how your chest contracts.
Take in three more deep breaths and exhale at your own pace.
And now,
As you continue to breathe in a nice deep breathing rhythm,
It's time to start repeating our mantra 108 times.
The pattern I invite you to follow is to breathe in,
Pause for a count of two,
Say the mantra out loud,
Or in your thoughts while you breathe out.
Pause again for a count of two,
And then repeat this.
You can follow the pattern with me if you like,
Or you can follow your own pattern.
Here we go.
Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum Om Mani Padme Hum And this was 108 times To keep count,
I like using mala beads When you feel ready,
You can start to gently come back to the here and now Come back into the room Into your body Into your consciousness Into your mind Take your space into this world back As you are coming back into the present moment,
Let yourself explore And say yes to the emotions that will continue to amplify The emotions of joy,
Peace and relaxation During the rest of your day and the time to come Know that you can decide to continue to feel this way Take a deep breath And let go when you are ready While keeping your eyes closed for a little bit longer Notice the sounds around you Notice how your body feels Feel the surface that you are sitting or lying on Under your body Notice your feet are on Feel your clothing on your body Move your fingers a little Wiggle your toes a little Gently circle your shoulders Gently move your head from side to side Become more and more present And allow the peace and comfort to continue being with you on your path Today and in the time to come And take another deep breath And let go when you are ready And when you are ready,
Gently open your eyes Fully coming back to the present moment Stay seated for a bit more time And notice a few things around you When you feel ready to do so,
You can sit up You can stand up and return to going about your day And know that all the good that was experienced Will continue for the rest of the day and the time to come
