A Mantra for Inner Peace

Let's start by finding a comfortable posture. This could be sitting, lying down or standing. And if it feels okay today, you can close your eyes. And we'll start by taking a deep breath together. In through the nose.

And out through the mouth. Inviting the jaw to soften. Let the shoulders be at ease. Let the hands and the belly relax. And release any extra tension you might be holding.

The exhale is a great way to do that. With each exhale, feeling the body, relax a little more deeply. Letting the breath fall back into its natural rhythm. In this meditation, we're going to be working with the mantra, Right now, it's like this. So just start by bringing your attention to your breath.

If you'd like to place one hand on your belly, you may. And if you'd also like to focus on something else, like the sensations in your body, or sounds. You're welcome to make that your object of awareness. With each exhale of the breath, we're settling in more deeply. And periodically you'll just say to yourself, right now, it's like this.

Which I like to see as an invitation for us to experience the moment exactly as it is. Right now, it's like this. See what it's like to say that for yourself in your own mind. So we don't need to repeat this over and over. As we're focusing on the breath, mind wanders, and then we bring it back.

Periodically we might just drop this into our awareness, the phrase, right now, it's like this. If something changes in your experience, if it gets uncomfortable, there are sounds or perceived distractions and just saying, right now, it's like this. Right now, it's like this. Let's take one more deep breath together. In through the nose.

And out through the mouth. When you're ready, you can invite your eyes to open again. So great job today. As you go about your day, see what it's like to bring this mantra into your moments, especially during the difficult ones. Right now, it's like this.

Thank you for your practice. Until we talk again, take care.