Let's begin this mindful mantra practice by bringing our attention and awareness to our body.
Aware of the weight of the body on the chair.
The feet in contact with the floor.
The sensations of your clothes against your skin.
And then asking what's going on for me now and see what arises.
Maybe some thoughts,
Emotions,
Feelings and sensations.
And then bringing your attention to your natural breath.
And at the end of each in-breath where the breath turns around see if you can notice a momentary point of stillness.
And on the next in-breath when you reach that point of stillness I'd like you to internally sound the word peace.
And as you exhale allowing the meaning of peace to flow down through your body all the way to the soles of your feet.
Allowing any noise and agitation in the mind to settle.
Visualizing your mind becoming like a clear blue sky.
And on your next full in-breath have another go at sounding peace.
Following peace with your out-breath all the way down to the soles of your feet.
And try this for a few more breaths.
And at the end of the next natural in-breath I'd like you to voice internally the word calm.
Embracing and letting go and releasing any strong feelings and emotions that are already here.
And on your next out-breath again sounding the word calm.
Allowing calm to flow through your body all the way down to the soles of your feet as you exhale.
Imagining the calm surface of a lake.
As any feelings and emotions are released and slowly dissolve.
And then taking a few more breaths with calm on your out-breath.
Focusing on feelings and emotions.
And the calm surface of a lake.
And then at the top of the next in-breath,
With a little point of stillness as the breath turns around.
See if you can sound relax.
Letting go and releasing any tightness and tension in your body.
As you exhale and breathe out,
Relax through your body all the way to the soles of your feet.
Imagining frozen ice cream softening and melting.
As you release and let go of any tightness and tension.
And carrying on sounding relax for a few more breaths.
And at the top of the next in-breath,
I'd like you to sound peace and then the one after that,
Calm and then relax on the next following in-breath.
So doing one after another.
Peace to settle any restlessness and agitation in your mind.
Calm to help resolve and release any feelings and emotions that are around.
And relax to release and let go of any tightness and tension in your body.
Really exploring the full meaning of each word.
What does it really mean to experience peace and calm and to feel relaxed?
Feeling relaxed and open,
Peaceful and aware.
And as we come to the end of this mindful mantra practice,
Maybe setting the intention to try this practice.
Maybe simply starting with peace,
Calm and relax.
When you next feel a bit of agitation,
Tightness and tension and follow your breath,
Sounding these words and see what difference that makes.
