Breath with Calming Mantras

This meditation will take you through a relaxing body scan and then gently move into following the breath. Mantras (phrases) will be used for you to silently repeat to help anchor the mind and stay present in the moment. Chimes will ring at the beginning and end of the meditation.

I invite you to relax your body, find your breath and to keep returning home to the present moment.

Transcript

Hi everyone.

I will be guiding a meditation today on following the breath.

I will also be doing some reciting of phrases as you breathe in and you breathe out for you to silently repeat.

This will be a guided meditation,

However I will give you periods of time for silence for you to practice on your own.

And I will start the meditation with a relaxing body scan and then we will go into the breathing in and breathing out with phrases that I will be offering for you to also repeat on your own.

You will hear the chimes ring in the beginning and also at the end.

So let's get started.

You are welcome to sit in a chair with your feet on the floor and allow your spine to be long but not strained.

Or you can also sit on the floor on a cushion if that is more comfortable for you,

Also aligning your spine.

And you can even lay down if that is preferable.

So allow the body to be in a gentle state of attention and allow your mind to be awake.

Gently close your eyes and let's begin to notice our bodies in this moment.

Feel the pressure of the body seated or lying down.

Notice how the body feels,

If there is tension or heaviness or lightness.

So begin to come home to the body right now.

Feel the touch,

Feel the temperature.

And as you do this,

Do this without any judgment or fixing.

Begin to notice how it feels to be seated,

The heaviness of the legs.

Feel your feet into the floor making that connection to the earth.

Or if you are lying down,

The whole back side of the body again making that connection to the earth.

You can start to notice your breath.

Where do you feel it most predominantly?

You may feel it in the nostrils as the air moves in and out gently.

You may feel it in the chest as the chest area rises and falls with every breath.

Or you may even feel it in the belly as an expansion as you inhale and feel the belly recede as you exhale.

Take a moment,

Notice where is the breath most predominant for you.

You don't have to change it or alter it,

Just observe.

And now I invite you to take your awareness to your forehead,

Your eyebrows and even the space between your eyebrows.

When you begin to soften in those areas and let go.

Allow the eyelids to be gently closed over the eye sockets and begin to feel a heaviness even in the cheekbones.

Allow the jaw to release on both sides so the teeth are no longer clenched even allowing the chin to drop down slightly.

Notice the inside of the mouth soften,

Feel the tongue grow heavy and if it's comfortable allow it to float to the lower palate.

So allowing the whole face not only to relax but imagine it just dissolving away,

Nothing to express right now.

Feel the tips of the shoulders gently move down away from the ears and feel the heaviness in the arms all the way into the palms and the fingers.

A natural pull of gravity allowing your arms to relax and let go.

You might even notice some tingling in the palms or some coolness or warmth in the palms as well as we begin to slow down and come home to our bodies.

Noticing the heart center,

That area across the chest,

The emotional heart center.

Can you allow that area to soften?

Release any gripping if possible and just be in that place of letting go,

Releasing.

If there's any gripping in the belly,

You can let the belly relax and release.

You can even feel the sit bones heavy into the chair,

The cushion or the floor and feel that all the way down through the legs,

Releasing,

Letting go.

Nothing to do right now,

Nowhere to go.

As we soften and relax in the body,

Right out through the feet,

Soles of the feet,

The toes.

Take a moment and notice the connection if your feet are on the floor.

Notice the connection of your feet to the earth.

Feel that grounding energy of the earth.

And again,

Find your breath as it moves in and it moves out naturally.

And on your next exhale,

Feel a wave of relaxation from the top of your head all the way down to your feet.

And on your next inhalation,

Imagine bringing the breath in as new life,

New energy,

And feeling an opening.

Exhaling,

You can release,

Let go,

And let go.

So for a moment,

Just be with the breath,

Follow it in,

Follow it out,

Without forcing it,

Just the natural breath.

See if you can't imagine riding the wave of the breath as it moves in and it moves out.

And as thoughts may have come in already,

Or may come in,

Just acknowledge those thoughts as your thinking mind.

And know that you can always start again,

Coming back to the breath.

Bringing the breath in,

Following the breath out.

Stay with that for a few moments on your own now.

I will begin to recite a few phrases.

You can follow them and repeat them silently if you'd like,

Or just let them wash over you.

Staying with the breath as the phrase moves in and the phrases move out.

Let those words kind of follow that same pattern of your breath.

Breathing in,

Breathing out.

Breathing in,

Breathing out.

I am alive,

I am peace.

I am alive,

I am peace.

I am arriving,

I am home.

I am arriving,

I am home.

Breathing in,

Breathing out.

Breathing in,

Breathing out.

I am alive,

I am at peace.

I am alive,

I am at peace.

I am arriving,

I am home.

I am arriving,

I am home.

Breathing in,

Breathing out.

Continuing on your own,

Either using these words,

These phrases,

Or just following the breath in and following the breath out for the next few moments in silence.

Breathing in,

Breathing out.

I am alive,

I am home.

I am alive,

I am home.

Breathing in,

Breathing out.

I am alive,

I am peace.

I am arriving,

I am home.

And even recite a shorter version of this,

Staying with your breath.

Breath in,

Breath out.

Alive,

Peace.

Arriving,

Home.

Breath in,

Breath out.

Alive,

Peace.

Arriving,

Home.

Continuing again to practice this in silence.

Coming home to the breath,

Coming home to this moment,

As you follow the breath in and you follow the breath out.

And as we come to a close of this meditation,

If it's comfortable for you,

You can gently let your chin move towards your chest.

Allow your eyes to stay closed for a few more moments as you take in this meditation.

And when you're ready at your own pace,

You can slowly open your eyes,

Coming back in to the room.

Thank you for sharing this meditation with me.

Namaste,

Everyone.

Take care.

Reviews

Thanks, very peaceful !

Nice, soothing voice. I do breathe slower than this!

Lovely meditation. I’m feeling wonderful and relaxed. At peace. Thank you!

Effective and calming. To be repeated more than once, going on my favourite list.

Love this one. Very relaxing and then adding the affirmations after that was perfect.

Soothing. Acalma. Gracias!

Wonderful peaceful and soul healing
Thank you. 🙏🏻

literally had a headache go during meditation. thank you so much!

Wonderful, thank you

Lovely calming voice. The pace of the breathing portion was too fast for me to feel as relaxing as it could have.

Very calming thank you

Yhankyou...
Namasté 🕉🙏

Lovely practice

Thank you for this beautiful and inspiring meditation. Namaste.

Lovely. Thank you.🙏🏽❤️🌺

lovepeacearrivinghome

Great! I will do this one again for sure.