I Am Here, I Am Present

This meditation is a mantra-based meditation practice. We use mantras to help anchour thoughts and awareness to the present moment. We silently repeat a series of words in alignment with our breath. This practice is perfect for beginners or those who enjoy using a mantra to meditate.

Transcript

We will begin this meditation by finding a comfortable seat where you can lie down,

Allowing the eyes to close,

Or keeping a soft gaze.

We'll take a deep breath in through the nose,

Opening the mouth and letting it go.

If it feels comfortable,

You can allow the mouth to close.

Starting to breathe in and out through the nose.

This will help to slow the breath down,

Slowing the heart rate down,

Maybe slowing the thoughts down.

Seeing if you can notice when the mind becomes distracted by a thought or sound,

Or a physical sensation.

Seeing if you can gently redirect your attention back to the breath,

Noticing the inhale and the exhale.

Following the breath coming into the body and leaving the body.

Now we'll begin using a mantra,

Which is a series of words to help anchor your thoughts and awareness to this present moment.

On the inhale,

You can silently repeat,

I am here.

On the exhale,

Silently repeating,

I am present.

Continuing to silently repeat these phrases to yourself.

I am here.

I am present.

I am here.

I am present.

Continuing in this way.

Whenever you notice the thoughts have begun to creep up,

Rather than continuing this way,

Allowing one thought to attach onto another,

Making another.

Seeing if you can simply notice this distraction,

Bringing your attention back to your mantra.

I am here.

I am present.

Using this as a reminder to stay here in the moment,

Rather than wandering into thoughts of the past or the future.

This mantra gives your mind a job,

Something to focus on,

Something to keep you here in this moment.

I am here on the inhale.

I am present on the exhale.

Noticing any changes in the breath,

Sensations in the body.

Maybe you feel more relaxed,

More at ease.

Maybe the breath has begun to slow down.

When you feel ready,

You can slowly blink your eyes open.

I hope you've enjoyed this meditation.

Have a wonderful day.