Making Space For Mantra Based Meditation

This is some simple guidance to bring you into silence so you can explore your personal mantra for 10 minutes and then be guided out. The whole process lasts 15 mins. The initial relaxation is a combination of breath and body awareness and then a brief reminder about how to use your mantra. This practice assumes you have been given a mantra by your teacher, if not please use So-Hum.

Transcript

Thank you for choosing to meditate today. Spending the next few moments getting comfortable in your position, Making any adjustments you need to relax the body and mind. We'll move into some deeper belly breaths, Encouraging the rise and fall of your belly. And with each exhale, Feeling a sense of surrender, A sense of letting go. Then we'll move through the body to notice if we're carrying any tensions. We'll begin by inviting a softness into the forehead, The eyebrows, The eyelids, Allowing that softness to move down into the jaw, And the neck and shoulders, The shoulders dropping away from your ears. The shoulders relaxing allows the chest to feel a little lighter and the muscles down your back to relax to. And continuing to move this softness down through the belly, The hips, The thighs, Knees, Shins and calves, All the way down to your toes. And now that the body is moving into a deeper state of relaxation, We'll bring our mind onto our anchor, Repeating your mantra, Repeating it in a gentle, Lazy, Easy way. Knowing that your mind will naturally wander from time to time, And that's a perfectly normal part of the process. And each time you notice your mind has wandered, Just gently moving your awareness back to your mantra, Doing this process over and over, And I'll guide you out at the end. Letting your awareness drift away from your mantra, Allowing yourself to move away from any thoughts you may be on. And I invite you now to rest for a few moments while you allow the effects of the meditation to sink in, And starting to bring some gentle movement to your fingers and your toes, Then taking a few deeper breaths and moving and stretching the body as needed. Acknowledging yourself for finding the time and space for meditation today, Allowing that sense of acknowledgement to sink in for a few moments. Noticing where it lands for you, Then observing five more slow and steady breaths as a pathway to guide yourself out of the meditation after your fifth exhale. I invite you to open your eyes and thank you for practicing meditation.