Hello,
I'm Diana.
I'd like to welcome you to this mantra meditation.
Peace in,
Love out.
Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
A place where you can sit comfortably with your back supported and your feet flat on the floor,
Shoulder width apart.
Or you can decide to put your feet up when you so desire.
Allow your hands to rest comfortably.
Maybe they will rest in your lap or on your belly or your thighs.
Whatever is most comfortable for you.
When you prefer to do so,
You can also choose to lay down,
But ideally in a place where you do not normally sleep,
So that you can stay awake for the duration of the meditation.
Make sure that you stay warm during this meditation.
Maybe use a blanket to cover yourself when that's needed.
Please relax as much as you can and let my voice guide you through this meditation.
Gently close your eyes and start relaxing and noticing the present moment that you're experiencing right now.
Feel your body.
Be aware of your thoughts and notice your breath.
Start paying attention to your breath.
Continue to breathe in and out at a pace that feels comfortable to you.
Feel the cold air coming into your nose when you breathe in and the warm air leaving your nose when you breathe out.
Relax your muscles as best as you can with every single breath in and every single breath out.
Focus on relaxing and welcome the feelings of relaxation as you feel them happening.
As you continue to breathe,
Your body will continue to relax more and more during our time together.
And when thoughts wander off,
Ideas or memories come up during our time together,
That's perfectly okay.
Be thankful for a thought.
The thought came up for a reason.
It is trying to come in as a gift.
Feel grateful for it.
Just go and gently bring your attention back and focus on your breathing.
Acknowledge that it happened.
Accept that that is what sometimes happens.
Invite your mind to be present and be here.
Invite your mind to receive.
To receive more peace.
To receive more happiness.
To receive more clarity and to receive more joy.
Bring yourself back to concentrating on your breath and breathing in and breathing out.
Each time you practice,
You'll pull yourself closer to just being able to focus on your meditation and on your breath.
Take a deep breath in through your nose.
Inhale.
Feel the air at the back of your throat going down into your lungs.
Hold your breath.
As you release and let the breath out,
Feel it coming up from your lungs at the back of your throat,
Going through your mouth as you let go.
Take another deep breath in through your nose.
Feel the cold air going in through your nose.
Feel how your chest expands.
Hold your breath.
And when you're ready,
Let your breath go.
Exhale.
Feel the warm air going out of your mouth.
Feel how your chest contracts.
Take in three more deep breaths and exhale at your own pace.
As you continue to breathe,
Notice your body.
Notice any sensations that you feel in your body.
In case you notice any discomfort,
Tightness or tension,
Focus on that area of your body and focus on the flow of your breath.
Focus on the movement of that part of your body with the flow of your breath and help the area become more relaxed and more peaceful.
Say in your mind or out loud,
I let go.
I choose to feel relaxed and peaceful.
Take a few more deep breaths as you let your body settle into this relaxed and peaceful feeling.
Notice where in your breath.
Feel its natural rhythm.
The gentle rise and fall.
Each inhale brings nourishment.
Each exhale a release.
Now begin to guide your breath with intention.
With each inhale,
Silently or softly say peace in.
Feel the calm and serenity filling you.
With each exhale,
Love out.
Sending warmth and kindness into the world.
Let the words flow with your breath.
Peace in,
Love out.
There's no rush and no effort.
Just the breath and the mantra.
Effortlessly weaving together.
And now we will continue 108 repetitions.
When your mind drifts,
Gently return to the rhythm.
Peace in,
Love out.
Peace in,
Love out.
Peace in,
Love out.
Peace in.
Peace in.
Peace in.
Peace in.
Peace in.
Peace in.
Love in.
Love out.
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Love out.
Love out.
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Love out.
Peace in.
Love out.
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Love out.
Love out.
Love out.
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Love out.
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Love out.
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Love out.
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Love out.
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Love out.
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Love out.
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Love out.
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Peace in.
Love out.
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Love out.
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Love out.
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Love out.
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Peace in.
Love out.
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Peace in.
Love out.
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Love out.
Love out.
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Love out.
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Love out.
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Love out.
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Love out.
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Love out.
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Peace in.
Peace in.
Love out.
Peace in.
Love out.
Peace in.
When you feel ready,
Start to gently come back to the here and now.
Come back into the room,
Into your body,
Into your consciousness.
Your awareness and into your mind.
Take your space into this world back.
As you're coming back into the present moment,
Let yourself explore and say yes to the emotions that will continue to amplify.
The emotions of joy,
Peace and of relaxation during the rest of your day and the time to come.
Know that you can decide to continue to feel this way.
Take a deep breath and let go when you're ready.
While keeping your eyes closed,
Notice the sounds around you.
Notice how your body feels.
Feel the surface you're sitting or lying on under your body.
Feel the surface your feet are on.
Feel your clothing on your body.
Move your fingers a little.
Wiggle your toes a little.
Gently circle your shoulders.
Gently move your head from side to side.
Become more and more pleasant.
Welcome joy into your body.
Peace and comfort to continue being with you on your path today and in the time to come.
Take a deep breath and let go when you're ready.
When you're ready,
Gently open your eyes.
We're coming back to the present moment.
Stay seated for a bit more time.
Look around the room and notice a few things around you.
When you feel ready to do so,
You can sit up,
You can stand up and return to go on your path today.
And know that all the good that was experienced will continue for the rest of the day and the time to come.
