Hello and welcome to today's meditation.
My name is Holly and I shall be guiding you through a short mantra meditation today where we will choose a select word or phrase to focus our attention on.
So let's begin.
So I'd like you to find a comfortable seated position.
You can choose to sit on a chair.
If you are,
Then ensure that your legs are crossed,
Your spine is long and you may wish to roll your shoulders down your back and ensure that your chin is parallel with the ground.
If you're laying on a mat for this practice,
Just ensure again that your shoulders are down the back and not up by your ears.
Ensure in a comfortable supported position.
If it's comfortable for you to close down your eyes,
Then I invite you to do so.
And I'd like you to notice,
First of all,
How the breath is feeling in your body.
Notice where the breath enters the body,
Where the breath flows to.
Often we might feel our breath in our chest.
We're feeling a little tense or a little busy in our mind.
Or sometimes we feel our breath in our belly.
But just notice where the breath is in this moment.
Notice the rise and the fall of the chest and the belly as our breath halts us in this moment.
I'd also like you to bring the word acceptance to mind.
Acceptance of our mind and our body and where they're at today.
Also the acceptance of the present moment.
So if you notice any resistance in your body,
Just treat this with loving kindness and accept it as it is.
As we accept this moment,
I'd like you to think of a mantra today.
You may choose a mantra of gratitude for something or somewhere or someone.
You may choose an anchor of support for yourself or a mantra of self-worth and self-love.
For me today,
I will be focusing on the mantra,
I honour the needs of my mind and body and I listen to what she's telling me.
So you are more than welcome to share my mantra or to create your own.
Now I'll give you a couple of moments to just choose a mantra that feels right for you in this moment.
There's no right or wrong mantras,
It's whatever comes to mind and resonates with you.
And as you bring this mantra into your mind,
I'd like you to place it in front of your mind's eye.
You may wish to visualise your mantra or you may wish to silently say it to yourself as you breathe and surrender to those words.
Don't worry about saying your mantra perfectly,
Just focus on the meaning of the mantra,
The meaning of those words and just fully absorb that for a moment.
Really savour the mantra that you've chosen today and allow those words to sink into your mind,
Into your body,
And into your breath today.
If you do notice that your mind begins to wander,
That is completely normal.
Just thank the creativity of our minds but gently bring your awareness back to your mantra.
There's no need to judge yourself or get frustrated if you notice your mind wander.
Just bring your awareness and your attention back to the mantra we're focusing on today.
This mantra is our anchor for today's practice and it's a mantra that you can always come back to whether you're in a place of uncertainty or joy,
Or calm.
This mantra will always be here for you to absorb and to carry throughout your heart and your body and your mind as you move on into your day and the people you connect with.
And as you take this time to really soak up the words and absorb what they mean for you,
I'd like you to gently shift your awareness from your mantra,
Bringing that warmth back into the body.
You may wish to bring your palms to touch and gently rub them together to create some heat and bringing that energy from your mantra into the heat of your palms as you place them over your eyes.
And just take a moment to let that positive energy of the words wash over you and allow it to fill your body with warmth and joy.
And as we bask in that feeling,
I invite you to bring your awareness back to the breath,
Back to how your body feels as your sit bones touch your chair or your shoulders lay on the mat.
And when you feel ready to do so,
I invite you to flutter your eyes open,
To take a moment of gratitude for yourself for practicing with me today.
And with that,
I hope you have a wonderful day.
