Mantra Meditation (Radiant Light)

A warm, loving, heartfelt mantra. Enjoy the gentle repetition of these gentle words.
Feel your whole body still, relax and fill with warmth and tranquillity, and your mind slowly quieten.
This is a traditional mantra meditation.

Transcript

Sitting comfortably with your back upright and straight. Choosing to either keep a soft downward gaze or gently close your eyes down. Allowing your breath to be smooth and gentle in and out through your nostrils. And just bring your awareness within your body. Noticing firstly points of contact your body is making. With the chair where you're sitting. Your feet on the ground. And noticing where your hands are resting. Allow your awareness to move to your shoulders. And to release any tension. Physically roll your shoulders up. And back. And down. And similarly with your jaw. Keep your lips together. And gently allow the jaw to drop slightly open. Just releasing any tightness, Any tension. Start to watch your breathing. The rise and fall of your chest with each breath. Maybe noticing how deep your breath is going. And noticing the rate of your breathing. And allow your awareness now to come to your mind. And I'd like to invite you to try a mantra. Repeat silently, My heart is filled with radiant light. My heart is filled with radiant light. My heart is filled with radiant light. And when your mind wanders Whatever has arisen, Very gently acknowledge and accept it. And let it go. And come back to the mantra. My heart is filled with radiant light. If you're finding the mantra too many words you may wish to shorten it. Maybe even down to just two words. Radiant light. Radiant light. My heart is filled with radiant light. Radiant light. Still keeping your focus on the mantra. My heart is filled with radiant light. Radiant light. One more minute repeating the mantra. Allowing the words to gently fade away and gently bringing your awareness back to your body once again. Just noticing your breathing. Watching the rise and fall of your chest. Noticing once more the depth of your breath. The rate of your breathing. Allowing your awareness to just notice the points of contact your body is making. Again where you are sitting Your feet on the ground. Where your hands are resting. Gently bringing your awareness now outside of your body. Noticing sounds around you. Becoming aware of where you're sitting. And when you're ready, Gently reawaken your body. Maybe moving fingers and toes very slightly. And in your own time, Gently open your eyes.