Hey there.
So find a comfortable seat either on your bed or on a cushion,
Maybe on a chair and it's helpful if you have a mala for this meditation but you don't need one.
You could google how to do a mantra meditation without a mala and you could use the fingers on one hand to do that but for this meditation today we're going to be using a mala so take it now and place it over the middle finger of your right hand if that is your dominant hand use left if that feels better and we're actually going to use a mantra today that is English.
I'm going to lead you in so find find a comfortable seated position,
Rest down,
Rest back,
Have your mala at the ready and if you choose to here you can close your eyes.
It's beginning to soften into your own natural rhythm of breathing.
You might find that as you inhale your belly falls out like a great big Buddha belly and as you exhale your belly falls back in.
I'm just taking a few of those smooth easy breaths inhaling and exhaling and feeling yourself landing and arriving so feel the body the physical body arriving landing maybe seeing if you can let go of any gripping letting your body kind of fall into an easy receptive position and then take your attention to the room of your mind and notice what's going on in that room.
There might be nothing going on there might be lots of thinking and thoughts random or repetitive just let them be there.
Move your attention to how you're feeling emotionally right now and that may have something to do with something that's just happened recently.
Again we can allow and you might be feeling really settled emotionally or rattled just let it all be as it is and let's tune into feeling our doors our corridors the pathways of our body opening to be present to what is here now softening into yourself and so this is our mantra I am here now and so you can begin to move your thumb along your beads as you repeat I am here now I am here now I am here now I really feel the resonance of the words I am here now being received into the tissues of your body I am here now you might say the mantra a few times out loud I am here now I am here now feel the resonance in your throat in your chest in your head in your ears and then take the mantra in in and in and in I am here now and feel into the vibration of receiving yourself here now you you you continue to repeat the mantra and feel into the space between your pelvis and the center of your head and feel the vibration through your spinal column as you repeat the mantra I am here now I soften into a receiving mouth you notice if you're racing with the mantra and come back to truly feeling the mantra feeling what it's like to be here now you notice your breath just the feel of the ear touching your skin notice any sounds around you this is all part of being here now meditation is is not a way of shutting off from the world it's a way of opening to what is in the world I am here now with all that is arising in your mind's eye you may even see a stage and whatever is coming out up moment to moment you can allow it to enter center stage it might be an ache in your jaw or your hip it could be a remembrance of an argument or an interaction it could be that perpetual thought that is going around and around whatever it is I am here now let it be there notice if tension has crept into the posture re-release into the now and now begin to sense a spiral right at the eyebrow center and as you repeat the last few rounds of I am here now feel this spiral moving in to the third eye the eyebrow center point be here now to the witness the wisdom that is present at your third eye and you might have finished your mala you could lay your beads down and just sit in the resonance and you might still be moving through your beads once you come to the end of your mala sit quietly and receive the nowness of now you might continue to sit but if you choose to end your meditation now gently bring the palms together at your heart bow your head to your hands you may even feel the urge to dedicate this meditation to someone somewhere namaste
