Hi!
We are going to do a meditation together.
We are going to work with a mantra.
A mantra is a phrase or saying with a positive meaning or feeling.
It can also be an affirmation,
Which is something that feels positive,
Something that is helpful.
One cool thing about mantras is that they give your mind something to repeat during your meditation.
So if you find that your mind wanders or gets distracted easily when you're meditating,
You might find that you enjoy giving your mind a mantra to repeat.
Mantras used during meditation are often in a language called Sanskrit.
However,
We are going to work with English words today as our mantras.
So before we start,
We need to get familiar with the mantras we will use today.
If you ever do this practice on your own without this recording,
You can choose other mantras that are best suited for you.
They can be different each time you meditate,
Or you can use the same ones over and over.
For our practice today,
We are going to repeat the phrases,
I am patient,
I am present,
I am peaceful.
In case you're not sure what it means to be present,
That means that you are focused on exactly what you are doing when you are doing it.
And you're not thinking about what happened earlier in your day or what is going to happen later.
You're only thinking about right now.
That is what we call being present.
So let's practice one more time.
I am patient,
I am present,
I am peaceful.
Okay,
Let's begin.
Find a comfortable position that you can sit pretty still in for a few minutes.
Close down your eyes and relax your hands in your lap or next to your body.
Let's take a few long,
Slow,
Deep breaths.
In through your nose,
Holding for a moment at the top of your breath,
And then breathing out fully and deeply through your nose or your mouth,
Whichever is more comfortable.
And another.
In through your nose,
Hold at the top,
And out fully and deeply.
And one more at your own pace.
Return your breath to its regular self,
The way you normally breathe every day.
Bring your attention to your body.
Feel where you're sitting.
Notice how your body connects to your chair or the floor.
Feel the weight of your body and the pressure on your legs and hips.
Notice where your feet are.
Notice your face and relax your facial expressions.
Let your jaw be loose and your tongue.
Relax your forehead,
Your eyes,
Your ears.
Take a moment to scan the rest of your body,
Releasing any tension that will go.
We'll now begin our mantra practice.
I invite you to repeat in your mind,
I am patient,
I am present,
I am peaceful.
I am patient,
I am present,
I am peaceful.
Let's continue for the next few moments in our minds,
Repeating,
I am patient,
I am present,
I am peaceful.
If your mind has wandered,
Notice that and bring it back to our mantras.
I am patient,
I am present,
I am peaceful.
Remember to be kind to yourself.
It's okay if you need to do this over and over again.
That's part of what we practice during meditation.
Now,
As we bring our meditation to a close,
Let's release the mantras from our mind and just sit quietly for a moment and notice how you feel.
When you feel ready,
I invite you to slowly and gently open your eyes.
You might like to take a nice,
Long,
Slow,
Deep breath again.
You might like to take a nice,
Long,
Slow,
Deep breath again and start to wiggle your fingers and toes,
Bringing your awareness back to your space.
It's always nice to come out of meditation gently so as to keep your nervous system settled.
And as you gently move back into your day,
Have a love-filled and peaceful day,
My friends.
Thank you.
