Hello and welcome.
We'll be practicing mantra meditation by repeating a word or phrase that resonates with you to help focus the mind,
Slow down racing thoughts,
And find a sense of calm and relaxation.
So go ahead to settle in to a relaxed but alert position,
Resting your hands wherever they fall naturally.
Gently close your eyes or soften your gaze downwards a short distance ahead of you and begin to bring awareness to your breath and its natural rhythm.
Noticing what it feels like to breathe in,
Noticing what it feels like to breathe out.
Now we'll first begin with a shared mantra to let go of our day thus far and deepen relaxation.
We'll be focusing on the phrase let go,
Repeating the word let as you inhale and go as you exhale.
Let's begin.
Inhale let,
Exhale go.
Inhale let,
Exhale go.
Inhale let,
Exhale go.
And continue for a few more rounds on your own.
And now let's release this mantra and look inward.
As we settle into stillness,
Ask yourself what do I need right now?
What do I need right now?
Allow the question to sink in and notice what comes up for you.
What word or phrase comes to mind?
Peace,
Strength,
Clarity.
Peace is within me.
I am strong.
I have clarity.
What do I need right now?
Take a moment to think of a word or phrase that resonates with you.
On your next breath,
If your mantra is one word,
You can repeat it with each inhale and each exhale.
And if your mantra is a phrase,
You can split it and say part of it on the inhale and the other part on the exhale.
Whatever feels right for you.
Inhale your mantra,
Exhale your mantra.
And repeat for several more rounds.
And on your next breath,
Breathe in your mantra and imagine its energy flowing throughout your body.
Feeling it fully.
And take a moment to sit with this feeling.
The spiritual teacher Adyashanti said,
The truth is that you already are what you are seeking.
Begin to bring awareness back to your breath and its natural rhythm.
Noticing what it feels like to breathe in.
Noticing what it feels like to breathe out.
And when you're ready,
Gently open your eyes if they were closed or if you've softened your gaze,
Slowly widen your view to receive your surroundings.
Thank you for practicing this mantra meditation with me.
