Episode 94: Mantra Meditation | Breathe
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Thank you for meditating with me today!
Meditation Script:
As you settle into a comfortable and supported place in your body, bring attention to
your breath. Notice your inhale, exhale. Notice the expanse through your belly,
lift of your chest and shoulders as you breathe in. Observe and feel the pull
of your belly inward, shoulders and chest relax as you breathe out.
Deep breath in through your nose, open mouth exhale. Deep breath in through your
nose, sigh it out. Deep breath in through your nose, as you exhale vocally express the
word, “Breathe.”
Notice how you feel from the tips of your toes to the crown of your head. As you breathe
in, imagine a spiral of air coming in through your toes, spiraling up through
you body to the crown of your head. As you breathe out. Imagine that spiral of
air coming down through the crown of your head through your body and out through
the tips of your toes.
Deep breath in through your nose, open mouth exhale. Deep breath in through your
nose, sigh it out. Deep breath in through your nose, exhaling, sigh out the word, “Breathe.”
Now, breaking down the sounds of that same word, pressing your lips together,
express just the sound of the B. Inhale, exhaling sound out the r e a, Rea. Inhale, exhaling
sound out the t h e, the. Returning to your natural rhythm of breath, again sound out
those three parts of the word breathe, redirecting your thoughts toward the sound of the
word, for a moment letting go of meaning, and repeating this mantra 7 times: “B
Rea The. B Rea The B Rea The.”
Deep breath in, deep breath out. Notice how you feel. Observe any busyness or calmness
of mind. Notice tension or ease in your body. Breathe. Move through your day or
into rest, using this B Rea The mantra to quiet mental chatter. Thank you for
meditating with me. Peace.
