Welcome to this guided mantra meditation for beginners.
To start,
Take a moment to get really comfortable.
If you've chosen to lie down but you do feel tired,
You could lift a forearm so it's pointed towards the ceiling or sky in order to maintain some alertness in your body.
Mantra meditations are really useful for those just starting out,
As the mantra acts as a kind of anchor for the mind.
So when thoughts arise,
As they inevitably will,
The mantra will help ground you back into the practice.
And remember,
Thoughts are totally normal and should be expected.
We are not aiming towards having no thoughts.
The idea is to not become attached to them or allow your mind to then wander from one thought to the next to the next.
You may find it surprising how many or the kind of thoughts you have when you sit in meditation.
You may have never been so aware of your mind.
This is a beautiful thing.
It is through awareness that we can move beyond the habitual patterns that might be holding us back from our true potential or deepest contentment.
A mantra is a word,
Sound or group of words that are repeated in order to aid concentration during meditation.
I'm going to invite you to use the Sanskrit mantra Soham,
Soham,
The translation being I am that.
So translates to I am,
While hum translates to that.
There's the option here to weave your mantra into your breath.
So on the inhale,
You could see,
Hear or feel the word So.
And on the exhale,
Do the same with the word hum.
This is your practice.
So if you don't feel called to use the Soham mantra,
You can choose any word or short phrase,
As long as it isn't associated for you with any particular event or challenging emotion.
Take a moment now to let out any final fidgets before coming to stillness.
If you haven't already done so,
You can close down the eyes now.
And to start,
Let's move the breath deeper into the body.
Let the belly fall outwards and the ribs expand out and up on the inhale.
And on the exhale,
Let it all fall back down and in.
Don't worry about breathing to any count or pushing the inhale or exhale to the limit of what's comfortable.
See if you can breathe in until 90% full and out until 90% empty.
Do this a few more times at your own pace.
Become aware of any tension you might be holding in certain areas of your body,
Your forehead,
The muscles behind your eyes,
Your jaw,
Shoulders,
Tummy,
Thighs,
Feet.
As you notice any areas of tension,
With the next exhale,
Imagine breathing out anything left over.
Now allow your breath to fall back into a natural steady rhythm.
Start to repeat the mantra in your mind.
Some people will see or feel the mantra.
It really doesn't matter how you experience it or at what speed.
Just allow yourself to become present with it now.
As we start moving inwards,
It's totally natural for thoughts to come into your mind.
Just become aware of these as they arise and with kindness and love,
Observe them without judgment and allow them to float away.
Then bring yourself back to the anchor of the mantra.
Become aware of any tension in the face or jaw.
This can sometimes happen when we're focusing very intently on the word or phrase.
So I invite you to find a sense of ease as if the mantra is a feather you're gently holding in your hand.
Release the mantra now but keep your eyes closed.
If it feels good to you,
You can take a hand to your heart and congratulate yourself for choosing to take this time for you.
I invite you to come back to this practice or try using the mantra in silent meditation by yourself.
Thank you for joining me.
Sending love.
