Resting In A Self-Care Mantra

In this 7-min practice, we will use the phrase "I care deeply for myself and others" as a loving statement directed toward our body and mind. You can/should substitute any words that work to relax and open your heart-mind. It would be technically more accurate to say we are resting in an intention (sankalpa) than a mantra, however the word mantra is used to convey the sense that we are repeating the phrase in order to plant it deeply in the heart.

Transcript

Arranging yourself for a balance between comfort and alertness. Finding a way that you can sit or lay down that brings relaxation and ease. But not so much relaxation that you'll drift off into sleep. So alertness. Notice the breath in the body. Notice the mental and physical landscape. The inner experience. In this session we'll recite a loving phrase to ourself. The example that I'll use is, I care deeply for myself and others. You can find any phrase that moves your heart. Moves your heart to a feeling of safety, Warmth, Love. We'll begin by simply breathing, Knowing the body breathing. Sensing into the aliveness in the body, The kind of tingling or vibratory quality of the physical body. Opening to the full experience you're having in this moment. So if there's discomfort, Tightness, Allowing it. Taking deeper breaths to relax around any experience of discomfort. Also noticing what is comfortable, What is open and clear in the body. And noticing the mental body, The energy of thoughts and feelings, Thoughts and emotions. Opening to any anxiety, Fear, Any pressure, Any sense that you're forgetting something or lacking something. Again breathing deeply to make room for your whole inner experience. Also noticing what is open in the mind, What is pleasant in the thinking and emotive energy. Being settled in, Now turning to the phrase which will direct towards the mind and body. I care deeply for myself and others. Let the words resonate in your being. Rest at the heart center, Noticing what it's like to hear the phrase, I care deeply for myself and others. As if you are savoring the words, Savoring the sense of well-being. I care deeply for myself and others. Noticing any warmth, Letting the heart space buzz with good feeling. Letting that well-being of the heart fill the body and the space around the body. You could continue to sit now reciting your own mantra, Feeling it fill you with well-being for as long as you'd like.