Bring yourself to a comfortable seated position or lying down.
If it feels safe,
Close your eyes.
Otherwise find a soft gaze somewhere in the room.
Draw your shoulders away from your ears.
Soften your jaw.
Release your glute muscles.
Bring space to wherever you're holding on to in your body.
What does peace mean?
Is peace accessible today?
The definition of peace is to be free from disturbance.
Together we can move towards peace using meditation,
Mantra,
Or spoken word,
Breathing techniques,
And time.
The Buddhist mantra Om Shanti Shanti Shanti means peace within,
With each other,
And universally.
To repeat a mantra or a goal is to call for peace into your life.
Chanting or listening to a mantra has the same effect.
If you're comfortable chanting,
We'll do one call and response.
Remember you can speak instead of chant or remain silent.
The Om is drawn out.
The first two shantis are the same,
And the last shanti has an increased pitch on the second syllable,
Like this.
Om Shanti Shanti Shanti Now call and response.
Breathe in through your nose,
Exhale through your mouth.
Om Shanti Shanti Shanti Now together,
Breathe in through your nose,
Breathe out through your mouth.
Om Shanti Shanti Shanti Feel the vibrations as they linger on your lips or in your ears.
Notice as the vibrations travel throughout your body.
Take a centering breath in through your nose.
Hold it.
Let it go.
Breathe in through your nose.
Hold it.
Let it go for the count of three,
Two,
One.
Breathe in.
Hold it.
Exhale for four,
Three,
Two,
One.
Inhale.
Hold it.
Let it go for the count of five,
Four,
Three,
Two,
One.
Breathe in.
Hold it.
Exhale.
Six,
Five,
Four,
Three,
Two,
One.
Inhale.
Hold it.
Let it go.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathe in.
Hold it.
Let it go for a count of nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last time,
Fill up.
Hold it.
Exhale.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Release anything that you're holding onto.
Notice how your body feels here with this new space.
Each of us are human,
And it's okay if this idea of peace seems hard to obtain.
Creating peace or being free from distraction is not a good idea.
Creating peace or being free from distraction is a practice.
It's something that we're working towards each and every single day.
Some days will be easier,
Other days more challenging.
Sometimes it'll come easy,
And then other times it'll feel like a fight.
You can feel peace at any time while you're in traffic,
Waiting in line at the grocery store,
In a heated discussion,
Or while you're lost in your emotions.
Peace is here.
Peace is accessible.
Welcoming peace into your life can be done with this meditation,
Mantra,
And breathing technique.
Gently begin to wiggle your toes.
Move your fingertips.
Open and close your jaw.
May there be peace in your heart,
In your home,
And in the world.
Om,
Shanti,
Shanti,
Shanti.
Peace,
Peace,
Peace.
