Hello and welcome to SoulSparks.
Our focus for today's practice will be using a silent mantra and is an effective tool that simply requires a gentle repetition.
Go ahead and get settled in a comfortable spot where you will be undisturbed and you can sit in an upright position.
Your hands can rest comfortably on your lap,
Your palms can be up for a more energizing meditation,
Or palms down for more grounding meditation.
If during the meditation you need to shift your position,
Feel free to do so mindfully.
Your eyes can be closed or half closed with a downward gaze.
I'll invite you to let go of expectations and to be kind to yourself.
Let's get started.
Let's start by taking a few natural breaths as you inhale and exhale through your nose.
Just noticing the breath as it moves through your body.
Let's introduce a silent mantra now.
As you inhale,
Silently repeat the sound hum,
H-U-M.
As you exhale,
Silently repeat the sound hum,
H-U-M.
As you exhale,
Silently repeat the sound saw,
S-A-H.
Hum on the inhale,
Saw on the exhale.
Let go and allow your mind to become absorbed in the gentle repetition of the mantra.
It's almost as if you're listening to it.
Hum,
Saw.
Hum,
Saw.
Continue to silently repeat at your own pace.
There's nothing to figure out and no particular feeling you should feel.
Whenever you notice your attention has drifted away from the mantra to a sound in the environment or a sensation in your body or a thought,
Gently refocus back to the mantra.
It doesn't matter how many times you have to refocus.
It's a gentle repetition.
If you notice you're waiting for something to happen,
Treat this like any other thought and return your attention to the mantra.
This is training.
We'll meditate for a little while longer.
I'll keep track of the time and you'll hear the bell when our time has come to an end.
Keeping your eyes closed,
You can stop repeating the mantra and simply sit in the stillness.
Slowly bring your awareness back into the room,
Back into your body.
You can take some deeper breaths as you begin to wiggle your fingers and your toes.
It's always important to come out of meditation slowly,
So take your time.
There's no rush.
And when you feel ready,
Slowly begin to flutter your eyes open.
Thank you so much for meditating with SoulSparks.
Until next time,
Keep shining.
