Morning Meditation With Mantra

The Dalai Lama said,

There are only two days in the year where nothing can be done.

The first is called yesterday and the second is called tomorrow.

Welcome to this beautiful morning meditation and thank yourself for taking this time on this brand new day for sitting in stillness and quiet before the day ahead of you.

Make sure you're comfortable,

Lying down or sitting up straight with your eyes open,

Hands gently laying palm open or closed on your lap.

Take a deep breath in through the nose,

Hold it for a few seconds at the top and breathe it out through the mouth fully.

Gently close your eyes and breathe in again through the nose,

Hold it again at the top and make this exhale longer than your inhale,

Fully releasing the air from your belly.

Breathe in again,

Hold it at the top and fully release the air through your mouth making it last longer than the in-breath.

As you continue to breathe,

Feel this brand new fresh beautiful oxygen radiate throughout your entire body,

Gently cleansing throughout your neck and into your head and face,

Moving throughout your chest and shoulders,

Down your arms and throughout your fingertips,

Gently cleansing you down your spine,

Filling up your belly,

Cleansing your hips,

Radiating down throughout your legs,

Into your feet and throughout your toes,

Gently cleansing you fully for this brand new day.

This is the perfect time to silently ask yourself,

What am I grateful for?

What am I grateful for?

No matter what we are going through in this life,

There is always something to be grateful for.

Maybe it's the comfy bed you slept on or the warm cup of coffee that's waiting for you after this beautiful meditation.

Now that we've expressed gratitude,

Let's set our intention for the day.

Silently ask yourself,

What three qualities do I want to most cultivate today?

What three qualities do I want to most cultivate today?

Something you'd love to see more of in your life today specifically.

Today I'm going to be joyful,

Generous and kind.

Or maybe today I'm going to be more energized,

Motivated and patient.

As you continue to breathe gently,

Let's envision how it would feel to have these qualities right here in this present moment.

Imagine how these three qualities are going to manifest throughout your day today.

So let's ask ourselves,

How will my day be different if I operate from a place of these three qualities?

How will my interactions with others be different if I operate from a place of these three qualities?

Really feel yourself embodying these three qualities deep into your heart and fully into your body.

And ask yourself,

How will I treat myself different if I operate from a place of these three qualities?

Now let's breathe these three qualities and this intention we just set for ourselves for the day into our heart with intention and love.

Over the next several breaths,

Let's let this rest in your heart like a seed being watered by breath.

Now let's exhale this intention and these qualities out into the universe and let's leave it up to the universe to let it unravel for you throughout the day today.

Know that everything is just the way it's supposed to be in this moment here.

Samprati hum,

Which in Sanskrit means the present moment is my true self.

It means I don't need to be more complete.

I am whole right now.

I can trust myself by looking within for what I seek.

Samprati hum.

By being here and grateful now,

I feel truly alive in this present moment.

Say it out loud after me.

Samprati hum.

Now say it quieter,

Samprati hum.

Now say it silently to yourself.

Repeat this mantra slowly and steadily,

Concentrating on its sound as fully as you can.

As thoughts arise,

Simply return to the mantra knowing this is a natural part of the process.

Gently bring your attention back again and again and at the end,

You'll hear a chime.

Let's begin.

Samprati hum.

Now say it loudly after me.

Samprati hum.

Now say it silently to yourself.

Repeat this mantra slowly and steadily,

Concentrating on its sound as fully as you can.

As thoughts arise,

Simply return to the mantra knowing this is a natural part of the process.

Samprati hum.

Now say it loudly after me.

Samprati hum.

Now say it silently to yourself.

Samprati hum.

Now say it silently to yourself.

Repeat this mantra slowly and steadily,

Concentrating on its sound as fully as you can.

As thoughts arise,

Simply return to the mantra knowing this is a natural part of the process.

Samprati hum.

Thank you.

Samprati hum.

Now before we open our eyes,

Let's take one last deep breath in through the nose.

And exhale.

Go ahead and open your eyes and always know that you are loved and perfect just the way you are.