Welcome to day 10 of your meditation journey.
Just getting comfortable here,
Checking in on yourself,
Seeing how you want to sit today.
And as you know,
Over the last several days together,
We've gone through a few different techniques.
We built our foundation of meditation the first few days with our grounding body scans and our focus on our breath.
Continuing throughout our journey with a new technique for today,
We are going to have a guided meditation on mantras.
So when we think about a mantra,
And we think about a mantra meditation,
We might be wondering what the purpose is.
And really the main goal here is that we want to release your mind.
And through that,
In this technique of meditation,
We will go through a series of words or phrases that we will breathe into together,
Whether we speak it out loud or speak it quietly to ourselves.
But the idea is that we're repeating this mantra,
This phrase or word,
To help connect our mind to it,
To get that mind-body connection and release the distractions and the thoughts and the emotions that we might be holding on to.
Instead of just doing a regular mantra meditation,
I wanted it to be focused on self-compassion.
And I know that that might be rather difficult for a lot of us,
Actually.
I mean,
I think we can all agree that life is extremely hard.
But most of the time,
The hardest person,
Maybe even the meanest person that we have in our lives is often ourselves.
Just take a moment to sit with that for a second.
And whether this is your first time trying mantra meditation or maybe this is a technique you've done countless times,
Just allowing this addition to be focused more on the self-compassion piece,
Just following along with me when we get going into our meditation.
But first,
Getting grounded,
Setting up our foundation,
Whether you're seated on the floor,
Maybe on a bed,
Maybe on a desk chair,
A couch,
Maybe you're lying down together.
Let's just take the deepest inhales and exhales we have all day,
Breathing in through our nose and releasing out through our mouth,
Sighing here.
As soon as your breath empties,
Continuing immediately with that inhale,
Breathing in through your nose and sighing out,
Just releasing,
Maybe even feeling your shoulders pressing down.
One more time with that exhale,
Breathing in and releasing.
And on this exhale,
Allowing your eyes to flutter close and just continuing to breathe in and out through your nose now.
And as we breathe here in this space,
Beginning to hear the sounds around us and our environment,
Noticing any noises or sounds,
Allowing it to come in without resisting.
And then bringing the attention to your body now,
Seeing how you feel today,
Recognizing not one moment is the same.
Feeling the weight of your body here.
Every exhale,
Feeling your hands pressing down on your belly or your legs,
The weight of your shoulders and your chest stacked over your hips if you're seated,
Or just pressing down into the floor if you're lying down.
And just grounding here,
Bringing your attention to the top of your head,
Going at an equal pace,
Just checking in on your face,
Releasing any tension you didn't even know you were holding onto.
As we check in on our throat,
On our neck,
On our shoulders,
On each arm,
Continuing to move down,
Not letting a certain body part get you distracted,
Or even if it does,
Just pausing right here,
Recognizing that.
Continuing to check in on your body as we check how we're breathing here,
Attention on your chest and then on your belly,
Feeling that origin of your inhale here,
Deep belly breathing,
And then sending that breath down through your hips and into each leg,
Noticing when you're lost in thought or distraction,
As always,
Remembering this is the human condition to think.
It's totally fine.
Smiling at yourself gently,
Just noticing,
Okay,
My mind was wandering,
Slowly bringing it back to the inhales and exhales.
As you finish your body scan,
Feeling grounded from the crown of your head to the tips of your toes,
Connecting deeper,
Focusing on that inhale and exhale of your breath.
And beginning our mantra meditation,
Whether you'd like to repeat after me out loud or just gently to yourself.
We'll breathe in,
I am.
We'll breathe out,
Here.
With every inhale,
I am.
With every exhale,
Grounded.
Inhaling,
I am.
Exhaling,
Safe.
We'll go through those three phrases together.
Inhaling,
I am.
Exhaling,
Here.
I am grounded.
I am safe.
I am here.
I am grounded.
I am safe.
With every inhale,
We say,
I am.
With every exhale,
We release that word of love,
Whether it's here,
Grounded,
Or safe.
One more time together,
Remembering we're building the muscle when that thought comes in,
And we recognize that happens.
Bringing it back gently to the sensation of breathing in,
I am here.
I am grounded.
I am grounded.
I am safe.
Breathing in,
I am.
Exhaling,
Worthy.
Breathing in,
I am.
Exhaling,
Worthy.
Just allowing this to flow with every inhale and exhale.
I am worthy.
I am worthy.
I am worthy.
Allowing this mantra to continue repeating in your awareness without stopping.
Allowing our focus to continue without pause on that inhale and exhale,
I am.
I am.
And exhaling,
Everything I need.
Inhaling,
I am.
Exhaling,
Everything I need.
Taking that at your own pace as we breathe in.
I am everything I need.
And maybe you start to release your focus on the specific words and you just allow that inhale and exhale to flow.
Maybe the words are still in the background,
Repeating to you,
Taking these mantras with you throughout the rest of your day.
Bringing your attention now back to the sensation of your body pressing in on the floor as we begin to transition out of today's meditation.
Maybe wiggling your toes and your fingers,
Taking a few neck stretches and then checking in on how that felt for you.
Thank you so much.
Offering yourself gratitude for completing day 10.
Thank you.
