Hello,
My name is Mary Lee.
Welcome to Insight Timer.
We're going to embark this 7-day journey of using loving speech mantras to improve your relationships in daily life.
Mantra is the Sanskrit term in yoga or Buddhism.
A mantra is a short sentence or sound repeated to aid concentration in meditation.
There are 6 mantras of loving speech.
These are adopted from the book,
The Art of Communicating by Thich Nhat Hanh.
These are ways to communicate the love to others.
Let people know you care for them.
Let people know you love them.
Your relationship will heal if it were damaged.
It will flourish if you're developing it.
It will reconnect if it was lost.
We will use mindful breathing and visualization to practice these loving speech mantras in these 7 days.
Happiness become available right away when the mantras are communicated with mindfulness.
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 relaxed,
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 4.
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 2 minutes.
If your mind wanders,
That's okay.
Invite your mind to come back to your breathing.
Just count 4 counts in,
4 counts out.
Your breath is the anchor.
By focusing on your breath,
You develop.
Stay with your breath.
In and out.
The first mantra of loving speech is this.
I am here for you.
This mantra expresses your presence to the other person.
You can say this anytime when you want to offer your presence to the other person.
Even telepathically.
Your presence is the most important.
If you love someone,
You want to give them your presence.
Think about when someone says he or she loves you.
But he or she is never around,
Never present.
Do you believe and can you feel the love from that person?
Offer your presence to the other person is really the fundamental of your love.
Now imagine a person that you love and care dearly.
Visualize this person standing or sitting right in front of you.
Looking at this person in the eyes and with all the mindfulness you can speak.
I am here for you.
I am here for you.
I am here for you.
If someone is trying to make a decision,
When you try to show your support and love,
You can say,
I am here for you,
No matter what decision you make.
I'm here for you,
No matter what choices you make.
This is you offering loving kindness,
Your presence to the person.
No matter what the person chooses,
You'll be there,
Supporting them without any judgment.
This will change your relationship.
So practice that with someone you love,
Someone you care.
Before sleep in the evening,
Say the first mantra to your loved one.
You can also say that to your children,
To your parents.
They will hear you.
The poet Rumi said,
Our greatest strength lies in the gentleness and tenderness of our heart.
Remember,
Your presence at the moment is the best gift to yourself and to people around you.
Again,
My name is Mary Lee,
Sending you much love from my heart to yours through the internet.
Namaste.
