Hi and welcome to today's daily dose of nelson mandela's perseverance.
Mandela spent 27 years in prison and emerged not with bitterness but with a determination to heal and unite his country.
Despite immense hardship he remained committed to justice and reconciliation.
His strength and patience remind us that even in the darkest times we can find the courage to keep moving forward.
Today we'll connect with that same perseverance to overcome challenges in our own lives.
Start by sitting upright but without it being uncomfortable.
Make sure that the front of your body is open so as to receive the full range of your breath.
Close your eyes to turn your attention inwards and start breathing slowly through your nose.
Become entirely still.
The only thing moving in you is the air coming in and out of your nostrils.
Now notice what's happening in your experience of this moment.
The different sounds around you.
The sensations of your chair or cushion beneath you.
And if you feel a particular mood today notice how that mood manifests within your body.
Turn your attention to the sensations of your breathing and notice how your body is breathing on autopilot without you having to do anything but to observe this rising and falling movement.
Now starting at the top of your head and all the way down to your toes observe the sensations in your body with curiosity.
If you notice stronger sensations slowly sweep your attention once again on this area and notice if they're linked to any particular emotion you're feeling today.
If at any point during this meditation you're distracted by thoughts,
Sounds or sensations it's perfectly normal and it's okay.
When you notice these thoughts simply bring your attention back to your breath.
That is to the sensations of the air coming in and out of your nostrils or to the rise and fall of your chest or abdomen.
Follow your breath from the very beginning of the inhale to the very end of your exhale.
And now simply by observing your breath allow it to slow down so that the flow of air moving in and out of your body becomes thinner and thinner as if your breath was following the rhythm of tiny waves on a quiet beach.
When you follow your breath with your full attention it's as if you were diving in the depths of your inner ocean.
You can watch the waves of your thoughts and emotions from an area of calm and serenity.
If you get caught into one of these waves it's all right.
Simply bring your attention back to your breath.
Now imagine yourself standing in mandala's shoes facing incredible adversity.
Despite all obstacles there is a flame inside you that remains unextinguished.
Notice this flame within you and sense the source of its strength.
Perhaps it glows from a belief in justice,
A commitment to equality,
Or a deep trust in your own ability to rise above hardship.
With each inhale feel this flame of purpose and resilience grow stronger within you.
With each exhale release any feelings of helplessness,
Frustration,
Or self-doubt.
Now like mandala know that you too are capable of meeting life's trials with courage and endurance.
Bring to mind a situation in your life where you need perseverance.
Visualize this scene as if it were a movie passing before your eyes,
A challenge where you feel adversity or perhaps unfairness.
Notice any feelings that arise as you observe this situation and gently pay attention to where these emotions sit in your body.
Simply observe how these sensations change or settle as you bring awareness to them.
Now picture yourself moving through this challenging situation,
Not with anger or resentment but with a calm steady determination to emerge on the other side stronger and wiser.
With every inhale bring into your body the confidence and strength that comes from mandala's spirit of perseverance.
With each breath let this quiet courage grow within you until it fills you completely ready to face whatever may come.
We're now going to focus on five affirmations to help you embody the perseverance and wisdom of nelson mandela.
Notice how the words contained in these affirmations resonate within you while remaining focused on the sensation of your breath.
First affirmation,
I recognize forgiveness as the path to healing.
Second affirmation,
I face challenges with patience and perseverance.
Third affirmation,
I lead with humility knowing that true strength comes from recognizing my connection to others.
Fourth affirmation,
I choose faith over fear.
Fifth affirmation,
My spirit is unbreakable and i rise from adversity with grace.
Before ending this meditation once again notice your current mood.
And observe how you feel when you're connected to the present moment.
You can now slowly come back to the space around you by noticing your surroundings starting with the ambient sounds.
The weight of your body on your seat.
And when you're ready you can slowly open your eyes.
I hope this meditation was inspiring.
I wish you a glorious day and i'll see you tomorrow for another meditation.
