Welcome.
We offer these meditations freely and your donations make a real difference.
So thank you.
Let's take a moment to get into a comfortable position.
You want to have your spine straight.
We're going to be doing a mantra meditation today.
Feels like a while since we did a mantra meditation.
So I'm happy to be doing that.
You may want to have marla beads if that's something you use.
It's not at all necessary.
It's just sometimes quite nice because it's a thing you can do with your hands that keeps you anchored in the practice.
So working with the marla beads,
You start with the queen bead,
Which is the one with the tassel on usually in your hands.
And as you say the mantra,
We're going to do a sequence of four short mantras.
So you'd say the four short mantras and then move a bead.
Say the four short mantras,
Move a bead and do it like that.
And the marla is really useful as well because you can sit.
They've usually got 108 beads on them and you can use that as a time tool.
Because you say the mantra as many times as there are beads.
And when you return eventually to the queen bead,
You're done for your practice.
So that's another nice thing that they offer.
Let's just take a moment to breathe in and out through the nose.
The mantra we're going to work with is Ananda Hum,
Which means I am bliss.
Samprati Hum,
Which means I am present.
Samporna Hum,
Which means I am complete.
And Shanti Hum,
Which means I am peace.
So I'll spell them out for you.
I know some people like to write them down.
Ananda is spelt A-N-D-A.
And then Hum is H-U-M.
Ananda Hum,
I am bliss.
Samprati Hum is spelt S-A-M-P-R-A-T-I.
Samprati Hum,
I am present.
Samporna Hum is spelt S-A-M-P-O-O-R-N-A.
Samporna Hum,
I am complete.
And Shanti Hum is S-H-A-N-T-I.
And then Hum,
I am peace.
So I will repeat the mantra a few times.
Maybe I'll do three rounds.
And then I'll go silent so you can continue with your practice.
Try not to get too attached or hooked on perfection.
If the sounds start to change as you repeat the mantra,
Let them change.
The attention is the same.
Let's not get hung up on anything here.
Ananda Hum,
Samprati Hum,
Samporna Hum,
Shanti Hum.
So starting at the Queen bead.
Letting your position feel comfortable so your spine is tall.
If you become uncomfortable you can change position.
You don't have to be entirely stationary.
Breathing through the nose.
Letting the breath soften.
Letting the shoulders soften.
Allowing the practice to unfold in its own way without any need to control,
Perform or perfect.
And then listening to this gentle rhythm,
The cadence of your in-breath and your out-breath.
Ananda Hum,
Samprati Hum,
Samporna Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samporna Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samporna Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samporna Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samporna Hum,
Shanti Hum.
One more time.
Ananda Hum,
Samprati Hum,
Samporna Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samprona Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samprona Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samprona Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samprona Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samprona Hum,
Shanti Hum.
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Shanti Hum.
Ananda Hum,
Samprati Hum,
Samprona Hum,
Shanti Hum.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Five more minutes.
Soften your face into a smile.
So that we may all remember that we are bliss,
We are present,
We are complete and we are peace.
Namaste.
