Hi,
Sophia here.
Thank you for deciding to meditate with me today.
Take a moment of gratitude for deciding to hit play and nurture your self-awareness.
Thoughts aren't facts.
You may have heard a lot of that on your meditation journey.
It's a mantra within itself,
But it's true.
Thoughts aren't facts and although they may be troubling,
We cannot think ourselves out of thought.
But we can learn to control them.
Today,
We will practice that.
Feel the foundation supporting you.
The bed supporting your weight allowing you to feel totally effortless.
The ground or chair allowing you to feel heavy and grounded.
Wherever you are,
Ensure the limbs are fully supported.
If they aren't already,
Start to think about closing the eyes.
Keeping the breathing calm in and out through the nose.
Relax the forehead,
The jaw,
The shoulders.
Feeling the upper arms and breathing away any tension.
Relaxing the wrists,
The palms,
The fingertips.
Letting go of any tension,
The chest,
The belly,
The hips.
Breathing into the thighs,
The knees,
The shins,
The ankles,
The feet and the toes.
Anywhere on the body that feels tense or gripping,
Sending breath there and letting go.
Your mantra for this session is very simple and we will link it with the breath.
So on the inhale,
We say the word just and on the exhale,
We say the word this.
Inhaling just,
Exhaling this,
Just this,
Just this.
Let's begin.
Just this.
Repeating on each round of breath quietly in your head or you're welcome to chant it out loud too.
Just this.
Inhaling just,
Exhaling this.
Because in your life,
Whatever it feels or looks like lately,
All that matters is just this.
This moment,
Which lasts for a second and moves on to the next.
The past or the future don't exist.
Just this.
Just this.
Nothing else.
I'm going to leave you to it for a few minutes and if the mind begins to wander,
Bring it back to the breath and to the mantra of this moment.
I'll be back.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Let go of the mantra.
Take your biggest inhale and sigh out.
Notice how you feel.
And remember this can be done anywhere.
A grounding tool for your back pocket,
No matter how much unrest you feel.
You can always come back to this mantra and link it to the breath to help link you to the present.
Not dwelling on the past that you can't change.
Not predicting the future.
Just this.
My name's Sophia.
Thank you for listening.
May we all be at peace.
Thank you.
Thank you.
