Mindfulness Meditation With Mantra

This is a guided mindfulness meditation utilizing visualization and chanting four letters. While chanting, each of the fingertips is touched by the thumb to give the chanting a rhythm and movement. Attention is kept on the guided visualization to stay connected to the present moment. Regular practice of this meditation helps in alleviating stress and feeling calm.

Transcript

Welcome to today's session of mindfulness meditation.

Let's start by sitting in a quiet place in a comfortable position.

Try to keep your spine straight as much as possible.

Your hands on your thighs or your knees with your index finger touching your thumb.

Bring your attention to your breath.

Bring your attention to this present moment as you're breathing in and out.

Bring your attention to the base of the nostril where they touch the upper lip and feel your breath as it comes in and out of your body.

Take a deep breath and let go of anything that does not bring you joy at this moment.

Let's start by visualizing a healing golden white light entering from the top of your head with each inhalation and exiting from the center of your forehead with each exhalation.

As you breathe in the healing white light enters.

As you breathe out the healing white light leaves.

As you breathe in and you visualize and as you breathe out and you visualize we will also start chanting a mantra,

Some syllables and while we chant we will be touching each of our fingers with each syllable that we say.

While we're chanting we'll still keep our attention with our breath and the light as it enters and as it leaves.

Please follow my chanting and keep your attention on your breath and on the white light,

The healing light as it enters and exits.

As you chant touch each of your four fingers while we say these four syllables.

Let's start.

Sator Nama Sator Nama Sator Nama Sator Nama Sator Nama Sator Nama Sator Nama Sator Nama Nama Sator Nama Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Sat Na Ma Let go of the chanting.

Relax your hands.

Let go of the visualization of the light.

Keep your attention on the breath as it goes in and as it goes out.

Just observe.

Observe as your breath fills your body with peace.

As you feel the calmness within you.

When you're ready wiggle your toes,

Feel your fingers.

When you're ready open your eyes slowly.

Let go of the meditation.

Take a deep breath and congratulate yourself for spending this time to get yourself grounded,

To get yourself rooted within you.

Have a wonderful day ahead.