Welcome to your meditation.
Today we'll be using a simple mantra to bring us deeper into the present moment and deeper into ourselves.
When we have times in life where there's a lot of struggle,
Stress,
Anxiety,
And tension,
It can feel easier to not stay grounded in our bodies and in our minds.
It sometimes feels easier to run away and this practice is intended to give you a simple tool to ground yourself into your body and your mind to be reminded that no matter what's happening outside of us we can find some solace within if we use these practices that are right here for us and they don't have to be complicated.
So I'll give you this option of using a hand and your fingers on that one hand to count out the words of this meditation but please know this is optional you don't have to use the hand.
The mantra is I am right here.
I am right here.
So let me explain how to use the hand if you choose.
So for each word you'll touch a finger to the thumb.
So index finger to the thumb I,
Middle finger to the thumb am,
Index finger to the thumb right,
Pinky finger to the thumb here.
So it's the index finger touches thumb,
Middle finger to thumb,
Ring finger to thumb,
Pinky finger to thumb,
And you start from the beginning using the words as you use your fingers I am right here.
So let's begin and every minute I will ring the bell.
Inhaling together I am right here.
I am right here.
I am right here.
I am right here.
I am right here for the next 30 seconds continuing on your own in silence using the fingers to keep you steady.
Let your breath be soft and smooth as you repeat the mantra.
Pause for a moment.
Relax your hands letting the mantra go momentarily.
Take a long slow deep breath.
Inhale and let it come all the way out.
Exhale.
Again breathe in and down to your belly.
I am.
Exhale it out through your mouth right here.
Sit with that for a few more moments.
Let your lower body be heavy as you rise up through the crown of your head.
Get your hand ready and we're gonna do another minute of that mantra together.
Starting together.
I am right here.
I am right here.
I am right here.
I am right here.
I am right here.
Continue it for another 30 seconds in silence with your breath feeling it present.
I am right here.
Release the mantra momentarily.
Let your hands soften into your lap.
Eyes closed if you can.
Take a big breath in opening your belly.
Open your mouth.
Release the breath.
Really release.
Let it go.
Another one like that.
Breathe in.
Fill up.
Exhale with a big sigh out through your mouth and we'll do one more together.
The hand you're not using for meditation counting for mantra counting.
Maybe place it over the center of your chest at your heart and then you could use your other hand to count if you like.
One more minute together.
I am right here.
I am right here.
I am right here.
I am right here.
I am right here.
Continue on your own in silence for another 30 seconds before I ring the bell.
Let your hands relax into your lap.
Keep your eyes closed.
Take a big breath in.
Fill,
Fill,
Fill.
Let it pour out through your mouth.
Exhale.
One more time.
Breathe in.
Fill.
Let that rib cage open.
Let the belly open.
Exhale.
Empty it out.
Maybe bringing the palms together in front of your chest,
Letting your head drop,
Bowing into your heart.
I am right here.
Coming back to this practice as often as you need to to remind you that drawing your awareness inside can help to quiet some of the noise on the outside so that when you re-emerge you have a steadiness and a clarity to carry you forward.
Thank you so much for practicing with me today.
Namaste.
