Hello,
My name is Mary Lee.
Welcome back to day 2 of loving speech mantras to improve your relationship.
Last time,
We learned the first mantra,
I am here for you.
Today,
We learned the second mantra,
I know you are here.
That makes me happy.
These are ways to communicate the love to others.
Let people know you care for them.
Let people know you love them.
Happiness become available right away when the mantras are communicated with mindfulness.
We will use mindful breathing and visualization to practice these loving speech mantras.
These mantras might sound weird and feel awkward to speak when you start.
But just like training muscles,
When you repeat the practice,
You will see and enjoy the benefit.
Please come to a comfortable seat.
You can sit on a chair or cross legged.
Hips relax,
Spine straight.
You can also take this meditation laying down.
Take a deep inhale through the nose.
Exhale through the mouth with the sigh.
Take a couple of more like this.
Now return to your normal breathing.
Notice the breath in through your nose,
A little bit cooler air.
Notice the breath out of your nose with a little warmth.
Let's take this opportunity to breathe consciously.
Breathe in deep and breathe out completely.
So on the inhale,
From the tip of your tailbone through the spine all the way to the crown with a count of four.
And then exhale from the crown of your head through the spine all the way to the tip of your tailbone.
Now let's start.
Inhale 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Exhale 4,
3,
2,
1.
Inhale deep.
Exhale completely.
Inhale deep.
Exhale completely.
Now keep going for the next two minutes.
If your mind wanders,
That's okay.
Invite your mind to come back to your breathing.
Just count.
Four counts in,
Four counts out.
The breath is the anchor.
Stay with your breath,
In and out.
I know you're here.
That makes me happy.
So practice mindful breathing before you speak this mantra to your loved one.
When you're truly there,
When you're truly here and now,
You can recognize the presence of the other person.
This mantra is an expression of your recognition of the person that is important to your happiness.
The second mantra acknowledges that you see the other person.
You use the energy of mindfulness to embrace the presence of another person.
With the embrace by your mindfulness,
The other person will bloom like a flower.
I know you're there and I'm very happy.
Now visualize someone who you love dearly standing in front of you.
Look into this person's eyes.
Look deeply and you can say,
I know you're here.
That makes me happy.
I know you're here.
I am very happy.
I know you're here.
Imagine this person is gone or moved on and you don't have other opportunities to talk to him or her.
So when this person is right in front of you,
Speak this mantra.
Speak with your mindfulness.
You can practice this mantra as many times in a day to your loved one.
Or you can even stand in front of the mirror and say that to yourself.
It's an expression of your presence to yourself.
It's an expression of self-love.
Please do this as often as you can.
Take a deep inhale through the nose.
Inhale through the mouth with a sigh.
Thank you for practicing here and now with me.
Thank you for your presence.
Your presence is always the best gift.
Namaste.
