INTRODUCTION TO MINDFULNESS MEDITATION
In Week 5 we introduce some words or phrases to repeat mentally to ourselves with every breath, which can help us stay connected to the present moment.
Depending on what we are experiencing in our lives, a word, phrase or mantra chosen with intention can also positively affect not only the meditation itself, but also our mental state off the cushion.
Sometimes if we find ourselves in negative thought patterns, we may need a little nudge to think positively. This is where a meditation using phrases or mantra can be useful. For example – this is too hard. I can’t do this. I will never be able to do this. I’m never going to get better. I’m running late. I’m fat. I’m ugly. So many critical thoughts we could think to ourselves!
We can consider for a moment what we’d like to address in meditation and choose phrases to suit.
For example: May I be well, may I be happy. May I find peace. I am smart. I am capable. I can. I am liked. Peace. Calm. Just this. I accept.
There is no limit to the types of words and phrases you can choose for a mantra based meditation. The only criterion really is to choose a positive one!
You’re listening to Week 5 of Introduction to Mindfulness: Phrases.
Welcome.
Let’s first begin by shaking off the events of the day or the week and trying to loosen up any tension that you might be holding before we begin our meditation.
LOOSENING UP
First, loosening any tightness you might be experiencing in your body. Starting down at your feet. Letting your feet relax. And then your legs. Moving up to the hips. Tummy. Up the spine. And across the chest and shoulders. Relaxing your face. And your head.
Loosening tension in the mind. Just spending a couple of moments noticing what kind of thoughts are zooming in and out. And then giving yourself permission to relax your thinking brain. All the tasks, conversations, problems and deadlines can have a little lay down.
And now loosening up your breathing. Starting with a deep breath in. And exhaling deeply. Lovely full breaths to fill up the lungs. And then allowing your breathing to settle into its natural flow; air going in and air going out. Tummy rising. Tummy falling. Just naturally as it does.
And with your mind, body and breathing hopefully a little more loosened up, we’ll move into our meditation.
PHRASES
How we talk to ourselves during meditation can affect how well we stay connected to the present moment and also how positively we feel about the meditation experience.
So, in this support method, we’ll choose some positive words or phrases to repeat mentally to ourselves with every breath.
Some words or phrases that are chosen with intention unlike the stream of mental chit-chat that we usually encounter and are mostly oblivious to.
First, find the spot where you can most easily feel your breath.
Locating that most distinct sensation of breathing.
Try to stay with this sensation, keeping your attention with it as the cool air travels in and the warm air travels out.
And in experiencing this breath, introducing a phrase, or a couple of phrases, that you think might be helpful to you at this time.
The phrases could be chosen to inspire feelings of relaxation or peace.
For example:
Breathe in peace, breathe out calm.
Using these two words on the in- and out-breath.
Or your anchor words might reminder to stay present with whatever is happening.
Just this.
Be here.
I accept.
Alternatively, you might like to choose a phrase which is more like a mantra – a general wish for how you would like things to be going in your life right now.
May I be well and happy.
May I be calm and at ease.
May I have focus and energy.
May I be kind and patient.
May I bounce back during tough times.
May I be free.
So, for the remainder of the meditation, you can choose some of these phrases, or a couple of your own, and continue repeating them silently to yourself with every breath.
Remembering to keep the practice loose and gentle, acknowledging thoughts when they arise and letting them pass on through, then returning to the breath and your chosen phrases as often as you you are in the moment.
Enjoy.
