Part 6: Mantra Minded

Part 6 of Kinetic Mindfulness,

Mantra.

Mantra is simply a sound that you can make vocally that acts as a tool.

A tool to move you into centeredness.

A tool to absolutely embrace the connection between spirit,

Mind,

And body.

A tool to shift energy from doing into being.

It's just a magical,

Mystical,

Powerful tool that you and I can use at any time.

And that's all Kinetic Mindfulness is.

Is a bunch of tools that you can use.

Grab one for here,

Grab one for there.

Jump into your toolbox and get what you require for that particular situation.

And this one is the mantra.

And so there are millions of mantras and everybody,

You know,

Touts this one or that one.

I'm just here to give you a couple of examples that you can use.

And hopefully it will work for you as well.

They say it only works when you work it.

So find yourself in a comfortable position.

Be it seated on the floor or on a mat or on a chair.

Preferably not a couch.

But if you're on a couch,

Hey,

It's all good.

You might want to find yourself sitting as erect as possible though.

So that the energy of breath can flow freely from your stomach through your esophagus into your mouth and out.

Eventually,

That's what we'll be doing.

So if you're couching it right now,

Just relax until that time comes.

It's all good.

Find your breath.

So that means close your eyes,

Shade your eyes.

Hopefully,

You're in a place where you can't be disturbed.

And if you are disturbed,

Remember your monkey mind management.

What do you choose to focus on?

Right now,

We're focusing on breath.

Find your breath.

How appreciative can you be or how much can you feel a sense of gratitude for breathing when you begin to focus on it?

As I focus on my breath,

I take my mind and attention away from my to-do list,

My don't list,

My stuff that I have lined up or that I made a mistake on or my feelings about those things.

I go to the source.

If I didn't have this breath,

I wouldn't be able to solve problems.

I wouldn't be able to enjoy triumphs.

I wouldn't be able to feel hurt or feel whole.

I absolutely honor and cherish my breath and the source of breath itself.

So breathe.

Notice your inhale.

Notice your exhale.

Notice the movement of the torso on each.

Make any adjustments to your body as you move forward into this practice.

Be gentle,

But be committed.

Don't beat yourself up,

But move yourself forward.

So we're going to get ready to exhale.

So take a big deep inhale past your comfort zone and exhale three,

Two,

One.

Inhale one,

Two,

Three,

Four,

Five.

Open your mouth and let it out.

Now find your new breath.

Inhale deeply.

On the exhale,

Drop your chin to your chest.

Three,

Two,

One.

Now begin to sit up as erect as possible so you can feel the energy flowing.

And you don't want to hump over.

You want your spine to be straight up so your chin is just towards your chest.

It's not about touching it.

Don't make this a competition or a have to.

There is no pain in order to get some kind of gain.

There's only ease in your breathing and grace in your movement.

Inhale,

Exhale.

Three,

Two,

One.

Inhale,

Chin up.

Exhale,

Chin down.

Continue this beautiful movement,

Hopefully as slow as you possibly can,

To feel every little micro area that you're passing through.

It's so important,

Continue while I instruct,

So important to open up this neck and shoulder area to let go of that old stinking thinking and open up to some new creative ideas and energy.

And yes,

And yes,

Continue.

Breath to movement.

This time as you're moving,

Think about what you want to let go of today.

What thought,

Idea or feeling do you want to transform?

What is it?

What does it look like,

Feel like?

What is it?

Continue to move,

Continue to breathe.

It'll come forward for you.

What you have,

What it is that you want to let go of,

Allow it to be there without any sense of fear or shame,

But only allow it to be there because you put it there with a sense of mastery because your intention is to transform it.

You're very busy at the beginning of this practice.

You're moving,

You're breathing,

You're bringing forth a very,

Very powerful statement.

And finish the movement,

Three,

Two,

One,

Chin to chest,

Drop your arms down to your side.

Shifting up tall,

Arms to your side,

Chin to your chest,

Inhale,

Exhale,

Three,

Two,

One,

Inhale,

Chin up,

Arms up.

And hold them up over your head,

Looking up,

Take a deep breath,

Exhale,

Inhale.

Move your right hand up higher than your left and feel the stretch along the right side and find your breath.

Now if your neck gives you problems,

Don't look up,

Just look straight ahead or down,

Whatever works for you.

This is just a suggestion.

Inhale,

Exhale,

Down to neutral.

Inhale your left arm straight up.

Feel the stretch along the side,

Looking up if you can.

Inhale here and exhale,

Three,

Two,

One.

Bring the arms down and bring your hands in front of you,

In front of your chest,

Sometimes called prayer,

Thumbs against your chest and find your breath.

Find your new beautiful powerful breath.

Now whatever you brought up to be released,

Fill in the following blank.

I immediately let go of,

Fill in the blank,

Now.

I immediately let go of,

Fill in the blank,

Now.

Now in this prayer position,

Breathe that in and breathe that out seven times.

I'm breathing in,

I immediately let go of,

Now.

When I exhale,

I immediately let go of,

Now.

Make it happen.

Relax your jaw,

Relax your lower back.

Breathe.

Breathe.

And whenever you finish,

I'll wait a little while,

But whenever you do finish,

Drop your hands back down to your side and easily let your chin move towards your chest and breathe.

Moving forward,

Inhale deeply,

Exhale,

Three,

Two,

One.

Inhale,

Arms up,

Chin up,

Look up.

Exhale,

Arms down,

Chin down,

Look down.

Exhale,

Arms up,

Chin up,

Look up.

Continue this movement,

Breath to movement.

And really,

Really stretch those arms out as if you're flapping wings of freedom as you breathe in and breathe out.

Once you feel that the dance is moving forward,

Infuse your statement.

I immediately let go of,

Now.

On the inhale and the same thing on the exhale.

Enjoy.

And three and two and one.

Find your comfortable seated position with your spine erect and top of your head facing the top of the ceiling and your chin pushed back just a little bit,

Your shoulders are back and down and your breath is beautiful.

Let it now.

So I invite you to,

With this clean slate,

Having released that energy,

I want you to find what it is that you absolutely want to have,

Experience and do that's in total opposition to what you let go of.

And so what is it that you totally embrace right now,

Having let go of that?

What is it that you embrace?

Continue to breathe with ease and grace.

And so whatever you've chosen to embrace,

Fill in the following blank.

I only accept greater,

Fill in the blank,

In my life now.

I only accept greater in my life now.

Breathe in.

I only accept greater in my life now.

Once you have that,

Breathe it in and then breathe it out for five breaths.

Breathe it in,

Inhale it and exhale it for five breaths.

Enjoy.

So in preparation,

Continue if you're still going,

But in preparation for the mantra,

Put your hand on your stomach and put your other hand on your chest.

Doesn't matter which hand.

And take a big,

Big,

Big,

Big,

Deep inhale,

Pierce your comfort zone and exhale,

Three,

Two,

One.

Now inhale deeply into your chest,

Allow that to expand into your stomach,

Big,

Big stomach.

Exhale your stomach,

Squeeze it out and then squeeze it out of your chest.

Exhale chest,

Expand stomach,

Contract stomach,

Contract chest.

Chest expands,

Stomach expands on the inhale,

Stomach contracts,

Chest contracts on the exhale.

Go ahead and enjoy that ebb and flow right now,

That wave breath.

Feel it in your hands as we prepare for the mantra.

And three,

Two,

One.

We're going to do two ohms or two sets of ohms.

One ohm starts with an A,

It's ohm.

And the other one is ohm.

So to begin,

Keep breathing,

I'm giving you instructions,

I'm leading you into it.

I want you to understand how important it is in this wave breath that we've been doing to begin your breath in your belly.

So when I instruct you to inhale deeply into your belly,

Do that and then as you ohm,

Begin to squeeze that air out of your belly through your throat and then out through your mouth.

So let me give you an example.

A throat ohm sounds like this.

Not bad.

But a belly ohm sounds like this.

You see the difference?

And so continue to breathe right now and kind of let your attention sink into the belly as we move forward.

You want it to come from,

It's just a training exercise.

It's just an opportunity to learn and grow.

I'm still doing it.

We can do it together if you choose.

Inhale deeply,

Exhale three,

Two,

One.

One more time.

Inhale deeply,

Exhale three,

Two,

One.

Inhale deeply into your belly,

Open your mouth and let it out.

Ahhhh.

Beautiful.

Now that you know how to do it,

We're going to add something to it.

Continue to breathe,

Catch your breath or whatever.

But you know how when you look at your TV screen nowadays,

The guy's talking blah,

Blah,

Blah,

But on the bottom there's a whole other story running like a ticker tape thing.

I think they call it a banner,

I'm not sure.

So I'm going to invite you to create your own banner.

So you'll be really busy.

You're sitting,

You're breathing,

But also you're creating a banner made from your statement.

I only allow greater in my life now.

I say it's love.

I only allow greater love in my life now.

And so you see that banner running across the screen of your mind while you're doing your own.

It's very,

Very powerful.

And if you don't get it at first,

Continue to practice because once you do,

I guarantee you you're going to love it.

And it absolutely adds more power to what this whole thing is about,

Kinetic mindfulness,

Using the mantra.

Exhale deeply,

Exhale,

Three,

Two,

One.

Inhale one into the belly,

Two,

Three,

Four,

Five,

Open your mouth and let it out.

Now as you're doing that,

Bring up your words in your screen.

Bring up your words in your banner.

Bring up your words in your banner.

Bring up your words in your banner.

Excellent.

Excellent.

If you didn't get it,

It's okay.

It's just set an intention for it first.

Don't beat yourself up or beat me up because you can't do it.

It's set an intention to make it happen as you continue to move forward.

Inhale deeply,

Exhale,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four,

Five,

Go.

Off across the screen,

Don't forget your banner.

Don't forget your banner.

Bring it out.

Bring it out.

Bring out the sound.

Bring out the sound.

Bring out the sound.

And find your breath or catch your breath.

Beautiful folks,

Beautiful,

Beautiful.

Now that was the a-ow-m and now we're going to do the ohm the same way from the belly.

Got it?

All right.

Find your breath.

Relax your lower back.

Relax your jaws.

Relax your brain.

Quit thinking.

Relax your shoulders.

Inhale.

Short exhale,

Three,

Two,

One.

Inhale the belly.

One,

Two,

Three,

Four,

Five.

Open your mouth and go.

Bring the banner up.

Watch that banner.

Mmm.

The beautiful thing about this mantra is the vibration that it creates when you come from the belly.

It moves through your whole body.

What an experience.

Inhale deeply.

Exhale three,

Two,

One.

Inhale deeply into your belly.

Open your mouth.

Ohm.

Don't forget the banner.

Don't forget the banner.

Bring out that ohm.

Bring out that ohm.

Bring out that ohm.

Beautiful.

Now find your breath.

And for the final one in this particular section of the exercise,

We're going to mix it up.

So we're going to do an a-o-m and then we're going to do an ohm.

Okay?

And I'm not going to stop in between.

Once we do the a-o-m and I set you up,

Then your next breath,

You're going to inhale deeply and just begin your ohm.

And the banner continues to run.

Inhale,

Exhale,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four,

Five.

Begin.

Ahh-ahh-ahh-ahh-ahh-ahh-ahh.

Right into your ohm.

Find your breath.

Beautiful.

Now we're going to turn up the energy a little bit.

There's another one that uses the word rum.

And we're going to do different kinds of rum.

We're going to do a long rum and then short rums,

Rum,

Rum,

Like that.

Okay?

You'll see what I mean.

Hang in there.

So inhale deeply,

Exhale three,

Two,

One.

Inhale one,

Two,

Three,

Four,

Five.

Open your mouth and let out.

Find your breath.

So inhale deeply and instead of ohm this time coming from the belly,

Let it actually let your lips form the sound to rum.

Rum.

Feel that all the way in the belly.

And then mmm.

So try that.

In the belly.

And then mmm.

Alright.

Find your breath.

Relax your shoulders.

Don't anticipate.

Just participate.

Inhale deeply,

Exhale three,

Two,

One.

Inhale one,

Two,

Three,

Four,

Five.

Open your mouth and let it out.

Rum.

Find your breath.

We're going to go right into it.

Inhale to five.

Inhale into your belly.

Here we go.

Inhale three,

Four,

Five.

Open your mouth and let it out.

Rum.

Good vibrations my friend.

This time when we rum,

Run that banner across the front of your mind,

In your consciousness.

Remember,

I only accept greater in my life now.

Inhale to five.

Into the belly begin.

Inhale one,

Two,

Three,

Four,

Five.

Let it out.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

Rum.

And you got that breath.

Now we're going to give you three short rungs.

And this one you have to monitor and manage your own breath,

Because if you want to keep going,

You're going to have to use your stomach to pump air out.

It's like rum.

Rum.

Rum.

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum.

So it's,

You know,

Just get into it and get into the flow.

We'll start not too slow,

But slower than we're gonna wind up.

Find your breath.

Short one,

Inhale,

Exhale,

Three,

Two,

One,

Let's go.

Inhale,

One,

Two,

Three,

Four,

Five,

Begin.

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum.

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum rum.

Rum,

Rum,

Rum,

Rum,

Rum,

Rum,

Rum.

Now continue that and see if you can bring the banner up.

It's a little more difficult but you can do it eventually.

Continue,

Continue.

And three,

Two,

One.

Find your breath.

Re-adjust your body.

Inhale and open your mouth and let out a big sigh.

Feel the mindful state you're in.

Be mindful.

In this mindful state I want you to take that beautiful affirmation that you created and commit to it.

We've released energy from stinking old cruddy thinking.

We've created an absolutely new package for that energy and what we truly know that we deserve and accept.

And now we must commit to that affirmation and so we use the two most powerful words that we can muster and that is I am.

So fill in the following statement as you breathe.

I am.

So whatever you were saying you accepted greater in your life become that.

I am.

So if I was saying I accept greater peace in my life now.

I only accept greater peace in my life now.

In order for that to come to me I must become the place where peace happens.

Where peace is welcomed.

So I am peace.

I am in that place of peace.

The infinite creator within me is peace so therefore I am a part of that peace and I claim my peace now by saying I am peace.

So in sort of like a flow where you claim it and name it you become it.

Fill it in now.

I am.

Beautiful.

Inhale.

Exhale.

Three,

Two,

One.

Find your breath.

And so this will most likely be new to you.

It's one that came through me years ago and I've been teaching it using it.

Hopefully it will assist you in continually reminding you how awesome you truly are.

And so it's the I am mantra.

So taken from the om,

Taken from the om,

Taken from the rum and taken from the rum rum.

Here we go with the I am.

So you start out pretty simply with I am whatever and then you increase the speed and it morphs itself into something that absolutely is beyond words.

And you use that same process of the banner running across your mind and they blend together to give you an awesome awesome springboard into your new experiences based upon your practice.

And so you will eventually get to the place where you're saying I am and you fill in the blank.

So I am peace.

I am joy.

Yes.

And then however when we start increasing that all you're going to get out is the I am because they're going to be coming so frequently.

So that's when the word that you are claiming that you are peace in the sense of the example then that peace moves into my banner as the I am continues to pump itself up and the banner is absolutely connected to the phrase I am.

Let's begin.

Short breath inhale exhale three two one inhale deeply into your stomach one two three four five and let's begin.

I am I am I am I am I am I am inhale I am inhale I am inhale I am filling the blank I am I am I am I am I am increase I am I am I am I am I am I I am I am I Move to your banner.

Continue that flow.

Let it be good to you.

Feel it.

And then 3,

2,

1,

Wind it down.

Find your new breath.

Feel in the next few moments of silence Your absolute result of mindfulness Kinetically created through mantra.

Breathe in deeply and exhale 3,

2,

1.

Begin to bring your focus back into wherever you are,

The room or the car,

Wherever you are.

If you're in the car,

I hope you're parked.

Keep going,

Keep going.

Open or blink your eyes open.

Rub your fingers together.

Stretch.

But move your awareness into the present moment and what are you mindful of?

And know that you can return and use all of this that you've created in the marketplace of life beginning right now.

You've already done it.

All you have to do is use it.

Because guess what?

You already are it.

In the light of beauty,

In the light of truth.

Namaste.