Hello and welcome to this mantra meditation.
My name is Juana and I'm delighted to have you join me.
It's going to be a great inward journey.
Let's start by drawing in five deep and purposeful breaths to help ground into the here and now.
We start with one,
Fully inhaling in,
Expanding your belly and chest to let in as much air as you can.
Hold it there for a moment and exhale it all out,
Feeling a wave of calm wash all over you.
Moving on to two,
Breathe in,
Feeling your lungs with fresh new oxygen.
Hold it at the top and breathe out,
Letting it all go,
Allowing a deep sense of peace to flourish within you.
Onto the third breath,
Inhale so that you are filled with air.
Hold it in,
Soaking in all that oxygen and exhale,
Allowing your body to fully relax and unwind.
Two more breaths together.
Here we go.
Four,
Fully inhale,
Allowing this breath to cleanse your entire body.
Pause for a moment,
Noticing how your body is feeling.
And on your exhale,
Releasing all that air back out.
And last one,
Number five,
Draw in a big,
Beautiful breath.
Hold it as you feel enlivened by this fresh oxygen and exhale,
Allowing relaxation to envelop your entire body.
Really dive into the present moment.
This is your time,
It's purely yours,
So savor it.
How are you feeling now that you've consciously gifted your body with an abundance of oxygen?
Allowing ourselves this time and space to just sit and breathe is a great act of self-compassion.
Furthermore,
Directing your mind towards what it is you wish to focus on is also a powerful way to let go of any negative mental chatter that your mind may be spewing relentlessly at you.
Ever have a song stuck in your head that just won't stop playing?
Why is that?
Well,
Because first you hear it and then it gets repeated over and over again in your brain.
Same goes for a negative thought.
One pops up,
Your mind latches onto it,
And from there it keeps attracting more such thoughts till you break the pattern.
The good news is that you can break this pattern by planting positive seeds in your mind.
That's how a mantra works after all,
It's a phrase that helps to shift your mindset.
Mantras can be in any language,
But are often in Sanskrit,
The ancient language of India.
Many mantras are sacred and have special meanings,
But essentially any word or phrase can be used as a mantra.
So why not develop your very own mantra affirmation that will work to serve you?
Don't think you can handle a stressful situation or person?
Well,
You can train your mind to handle it by repeating to yourself,
I can handle this.
I can handle this.
I can handle this.
So when an event happens on the outside and all of a sudden you start feeling anxiety followed by unwanted,
Worrisome thoughts,
If you've practiced your mantra enough,
You can start hearing,
I can handle this.
I can handle this.
I can handle this.
Quietly replacing your doubts.
Now,
How would you like to hear that every time you encounter a difficult situation instead of freaking out?
Well,
It's possible.
These techniques are real and not just spiritual or religious.
I'd like you to take a moment to think of what mantra you are most in need of in your life right now.
Do you need more focus?
If so,
Your personal mantra could be,
My ability to concentrate is getting stronger by the day.
Do you need more self-control?
Well then your mantra could be,
I am mindful of my impulses and pause before acting on them.
Feeling rushed?
Well,
Your mantra could be,
I move with ease and flow.
Go ahead and intuit what mantra you could benefit most from right now.
Every time you take a breath in,
Repeat this mantra silently to yourself,
Slowly and with conviction.
If you don't believe it at first,
That's okay.
With gradual repetition,
It will get stronger and stronger,
Just like training a muscle with continuous exercise.
After all,
You don't go to the gym once and expect immediate results.
It's the same with training your mind.
As you breathe out,
Release anything that arises.
Thoughts,
Emotions,
Feelings,
Memories,
Fears,
Hopes and desires,
Or perhaps even nothing at all.
Let it all go.
No attachments to anything.
No judgments of any kind.
Just be easy on yourself.
Keep repeating this breath cycle.
Inhale your mantra,
Exhale anything inside.
If your attention wanders,
Which inevitably it will,
Simply notice it and smile as if it's a child doing its thing.
Use your smile as a cue to return back to your breath and back to your mantra.
If your attention is wandering,
Notice with a smile and gently return to your mantra.
Relax your attention.
Keep this mantra near and dear to you as situations throughout your day trigger you.
If they do,
Remember to notice,
Smile and return to the mantra you have created for yourself here today.
It's now time to transition out of your meditation.
So when you're ready,
Wiggle your fingers,
Then your toes,
And slowly open your eyes as you smile once more from the inside out.
Thank you for joining me.
I would love to hear what your mantra was,
So please leave a comment to let me know.
As always,
Let me know how your meditation went and follow along for more to come.
