Positive Mental Mantra Meditation & Exercise

This is a guided exercise and meditation to create a simple positive mantra. It starts with a brief segment of instruction and some examples of a "quality" you might wish to embody. You'll be guided through choosing your own quality/focal word, move into a gentle yet powerful meditation to embody your word, and then create a simple mantra to use throughout your day. You can return to this meditation any time you wish to invite a new point of focus or reinforce your current quality.

Transcript

Hi there, This is Robin Berg with Soul Moxie and this is a positive mental mantra meditation and exercise. This is a guided meditation and exercise focused on shifting to a positive mental focus and creating a mantra to support you throughout the day. I'll offer a few intermingled instructions mixed with a guided meditation and some tools for creating your mantra for the day. You'll select a quality or a type of energy that you want to anchor into and then create a simple mantra that you can use and you can revisit your mantra throughout the day. It's really about willingness to take back the reins from our runaway thoughts and instead of letting our brain and thoughts run the show, We get to choose what we focus on and choose what quality we wish to awaken and embody today. We can do this over and over again. Some examples of a quality you can focus on would be peace or calm, Gratitude, Vitality, Health, Or you may wish to focus on the concept or quality of being flexible or forgiveness, Being forgiving, Being unconditionally loving to yourself and others, Or willingness to grow or trusting, Trusting yourself, Trusting that you're guided or trusting that you are exactly where you're meant to be right now. Each new day, We can choose something new or stay with the same focus for a period of time. So before we start, Just take a few slow, Deep breaths and consider what quality or qualities might you wish to embody today? What would best serve you where you are right now? You may have a couple qualities floating around. See if you can narrow it down to just a word or a short phrase of what you would like to invite into your day, Invite in to yourself. And pause if you need more time. Otherwise kind of land on the word. We'll come back to it in just a moment. So now begin to breathe in a little more fully, Rooting down into the earth. Feeling deeply grounded and yet vitally alive as you move the breath and energy through your whole body with every inhale and exhale. Imagine all the energy that doesn't belong to you simply falling away and returning to whatever it belongs, Wherever it began. Imagine that you can see the thoughts that don't serve you. You can see them floating around, Circling around you, Whether they're yours or you learn them as you were growing up or at some point in life. You can see them as word bubbles, Words, Colors, However you see them represented. These are the thoughts that don't serve you. The thoughts that hold you back, That create limitation and keep you from your fullest and best self. And suddenly as if the clouds are parting, There's an incredible light that illuminates these thoughts. A beautiful golden light falls upon these thoughts and instantly they change. They either dissolve gracefully like fog evaporating in the sunlight or they shift and become something new, Something beautiful, Powerful, Encouraging, Inspiring. When you don't have to know what the new thoughts might be, You can simply imagine the transformation happening and slowly a new focus emerges. This quality you wish to embody today, You see it, You feel it, And you get a sense of it with all of your senses. It has a color, A texture. Notice any other details you can about that quality, Including any of your senses. So imagine this quality in your body, In your life, And what senses experience it and how. And simply breathe, Filling that in breath and exhale. And if there's any remaining energy that doesn't belong to you, Simply use any exhale to let it fall away. Imagine now that you can breathe that quality into your body, Drawing it in with your breath, Drawing it up into your mind and out into your cells, Into every part of your body. It merges with your energy. It gets circulated around and moves through your entire circulatory and nervous system. This quality just slowly emerges with who you are. Simply breathing it in and letting it move around through your body. This quality starts to feel like a gentle uplifting pulse or hum in your body. Like your body is finding harmony again with this beautiful element that is so innately already part of you. Enjoy this sensation. Imagine really welcoming it back to yourself like a coming home, Knowing that this quality is already part of who you are and your wholeness by nature. Breathe it through your whole system and feel it supporting you. And then slowly bringing your awareness back to this quality as a word or a phrase. We're going to do a slight shift and try and still stay with your breath into this kind of open energetic feeling, Grounded, Still meditative. But we're going to create a simple mantra with this quality and it will serve to guide you through the day and to remember how this is already yours. And if you start to get in your head, Come back to your breath, Your body, The energy you feel in this word. There's no wrong way of doing this. And if somehow this quality feels like a big stretch from where you currently are, You can try using the phrase, I am willing to before any phrase. So I'm willing to welcome whatever the quality is into my life. I'm willing to be forgiving or courageous or peaceful. So here are some samples that you could use for the start of your simple mantra. And you can just insert your word and see which one feels right to you. It could be, I choose whatever that quality is. I fully welcome the quality or I am willing to choose. I am willing to be. I'm willing to practice. So see which one fits best for you as you continue to breathe. And it doesn't have to be hard. You can start with one and change it later. So just choose whatever feels right in this moment. And take a moment just to repeat that short mantra or phrase in your mind and see how it feels in your body. And as you say it, It continues to circulate that energy through your body. Feel it fully. Allow it. And noticing how you feel, What's the impact of that mantra? How does that feel in your body and your mind and your heart and your energy? And know that you can return to this mantra throughout the day. You can use a calendar reminder, Sticky notes, Or even writing on your mirror. You'll see it. You'll breathe. You'll say it and feel it. So as often as you can say your mantra and circulate it through your entire body. And if challenging thoughts come in, Imagine the luminous light transforming or dissolving the challenging thought and then choosing in that moment to refocus on your mantra. And feeling settled and connected in your body. Enjoying this little moment of feeling at home. And with a few more breaths, Start to return your attention back to this moment, The space you're in, Your physical body. And imagine simply by choosing that you can carry this quality with you all day. And listen to this meditation anytime you need a refresher or you're ready to practice embodying a new quality and creating a new mantra. Wishing you a wonderful day.

Reviews

I love Robin B's meditations. Great methods. They work really well for me.