Welcome to today's simple guided meditation where we'll be using the mantra I am.
We use the mantra as an anchor to bring us back to the present moment.
Today's mantra I am.
When the mind wanders to the future or the past,
We just notice and come back to our mantra.
You can repeat this mantra either out loud or in your mind for the duration of this 10 minute meditation.
Whenever your mind wanders,
Which it will,
Simply notice and gently guide yourself back to the mantra.
Every time you return,
You're strengthening your capacity to be in the present moment.
Find a comfortable seated position and allow yourself to settle.
Allow the feet to be connected to the ground flat on the floor.
Allow the back to be upright.
Relax the shoulders.
Relax the face and jaw.
Gently close the eyes.
We begin by repeating the mantra three times aloud.
After me.
I am.
I am.
I am.
And now whispering the mantra three times after me.
I am.
I am.
I am.
And now with the mouth closed,
Repeating the mantra in your mind for the duration of our meditation.
If the mind drifts or you get distracted by thoughts,
Simply notice and come back to your mantra.
I am.
I am.
I am.
I am.
I am.
I am.
If there's sounds in your physical environment,
Let there be sounds and just come back to your mantra.
If there are physical sensations,
Allow there to be physical sensations.
Gently come back to I am.
And if thoughts pull you into the future or the past,
Again just notice.
Allow the thoughts to be there and gently come back to I am.
I am.
I am.
I am.
I am.
And gently come back to the mantra I am.
I am.
I am.
Again,
If there are sounds,
Let there be sounds.
Come back to I am.
If there are sensations in the body,
Let there be sensations,
Back to I am.
And if there were thoughts of the future or the past,
Let there be thoughts,
Back to the mantra I am.
I am.
I am.
And now gently letting go of the mantra.
Allow the mind to wander.
And notice how you feel.
Our mantra provides an anchor.
The mind likes to wander,
That's okay,
That's normal,
That's what it does.
And our anchor just gives us something to come back to the here and now repeatedly.
Every time we notice ourselves drift and come back,
We're strengthening our capacity to be in the present moment.
Invite you to slowly come back into the body,
Noticing the sensations of your feet resting on the ground,
Maybe squeezing the ground a couple of times with your feet.
Feeling your weight supported by the chair or the floor beneath you.
And gently,
Whenever you feel ready,
Beginning to blink open the eyes,
There's no rush.
Maybe coming back,
Scanning your environment,
Looking around the room,
Maybe finding an item that's familiar to you,
Remembering where you are in this place,
At this time,
In this body.
Thank you for practicing with me today.
