Hello and welcome.
Today we will be practicing a mantra meditation.
So hum.
As you're finding a comfortable seat,
I want to have a short chat about mantras.
There's a common misconception that a mantra is a personal motto like,
Be the change that you wish to see in the world.
While that sentiment from Mahatma Gandhi is lovely and worthwhile,
The meaning of mantra is focused on the resonance of the sound.
Today's mantra so hum means I am.
While the meaning can carry value,
Today we are more centered on the repetition of the sound.
Let's get started.
Find your comfortable seat,
Whether you're on a chair or a ground.
Shift and move to make yourself more comfortable.
Settle and relax.
If you haven't already,
Gently close your eyes or rest a soft gaze.
Relax your hips.
Relax your legs,
Your feet.
Allow your hands to sit comfortably in your lap.
Relax your belly,
Torso,
Shoulders.
Breathe normally.
Relax your head,
Lips,
Tongue.
Relax your eyes.
Relax your brow.
Settle and relax.
Not too tight,
Not too loose.
I'm going to say a simple mantra and I want you to repeat it back to me.
Depending on where you are,
You can initially say it out loud or you can say it silently,
Internally.
So hum.
Now you repeat it back.
So hum.
So hum.
Great.
Now repeat it to yourself.
Silently,
Internally,
Without moving the tongue or lips.
So hum.
You can say it fast or slow.
However the sound is coming to you.
So hum.
If a thought comes,
That's okay.
Notice the thought.
Notice the distraction.
Let it go.
Gently favor the mantra.
So hum.
Feel the silence between the repetitions.
Don't resist the silence.
So hum.
We're going to have a few moments of silence.
Let the mantra be as effortless as any other thought.
If thoughts come,
Gently favor the mantra.
Notice the silence between the repetitions of the sound.
So hum.
Keeping the eyes closed,
Let go of the mantra.
Breathe normally.
Now I want you to think about a special talent that you carry.
What are you really good at?
What gifts do you have to share?
What small habit could you implement in the coming days,
Weeks,
Months that would amplify your talent?
How can you practice your gifts?
Take a deep inhale to breathe in your gifts.
Allow that self-love and appreciation to fill you up right now in this moment.
Another deep inhale,
A huge breath to nourish your body with your special talents.
Gently bring some movement into the body.
Lengthen the spine.
Allow your face to relax.
Shoulders,
Hips relaxing.
Let any sensations in the body settle down.
And when you're ready,
Slowly come back into the space.
Open the eyes and lift your gaze.
Good job.
Did you notice some silence?
Did you feel some self-love?
This is how we can meditate on our own.
Not forcing,
Not worried if thoughts come,
Rather moving into silence and spaciousness while using the mantra as an anchor.
Thank you for practicing with me.
