Day 9: Find More Space Through Sound

Hi, my name is Chloe Freytag with Get Healthy U TV. Today in our meditation, we're exploring the element of mantra. So, mantra literally means a vehicle for the mind, it's a tool that we can use to hone our mind in and take us back into the present moment, which is really the essence of meditation, is just being present and connected. So it's a great tool for you to utilize when you feel you're a bit distracted or maybe the thoughts are coming so fast, you can't find that pause in between. Meditating on a mantra either out loud or in your mind can really help you to bring it kind of back in to that space of presence.

Today for our meditation, find your way into a comfortable seat, whatever works for you, hand position is as you choose. Neutral pelvis so that you can lift up through the spine. Relax your shoulders. And then choose to either close your eyes down or softly gaze towards the floor. We'll start by taking three deep breaths together, in through the nose and out through the mouth, setting the tone for our meditation.

Take a big deep inhale in. Exhale, let all the stress go. Again, big inhale in. Exhale, clear away all worries. Last time, biggest deep inhale.

Exhale, completely let the air out. Stay in your comfortable seat and take a few breaths at your own pace. Starting to connect in to your body, connect in to your mind. And remembering that meditation is not about clearing the mind so much as it is about finding space between the thoughts. So today's mantra will help us to work through any obstacles we're facing to find that space.

The mantra is Hari Om. Hari, H-A-R-I, but you hit the roof of your mouth on that R. Hari Om. Hari means to cut, and Om is the universal energy. So breaking through or cutting through any obstacles you're facing in your mind in your meditation practice with this mantra.

I'll start by chanting it aloud for you a few times so you can hear how it sounds. And then choose to either chant along with me out loud or bring that mantra into your mind and just chant it mentally. Another option is to simply breathe long and deep, just staying present with your breath. So hearing these sounds and chanting along with me if you'd like for a few rounds. Hari Om.

Hari Om. Hari Om. Hari Om. Continuing to chant that mantra aloud if that feels good or just chanting it in your mind. Staying present with your long deep breath is another option.

Potentially chanting out loud with me again or just staying with that mantra mentally. Hari Om. Hari Om. Hari Om. Hari Om.

Continuing that mantra in whatever way feels comfortable for you or just staying with your long deep breath, finding that space between the thoughts. And if your mind does start to get distracted, you can use this tool of mantra to bring it back, coming back into those sounds either out loud or in your mind. Hari Om. Hari Om. Hari Om.

Hari Om. Keep coming back into that tool of the mantra whenever you need to bring yourself back into the present moment. You can also just use that long deep breath to bring you back there as well. Feeling free to explore whatever tools you have in your meditation practice such as the breath, such as the mantra, to continue to find that space between the thoughts. Hari Om.

Hari Om. Hari Om. Hari Om. Continuing with your mantra or your long deep breathing for a few more moments. Gently let that mantra go if you're chanting it out loud or mentally.

Come back into the breath, noticing how you feel. Do you feel more relaxed, more calm, more at ease in your body, in your mind? Let's take our hands to heart center with the palms pressing together, closing with a moment of gratitude, letting whatever you're grateful for today just wash in for one moment, connecting. And we'll close with one long deep breath together, pausing at the top, exhaling out the mouth. Big, deep inhale.

Pause there, keep the shoulders relaxed. And exhale mouth. Hands can fall back down to the knees. Softly blink the eyes back forward and open. Thank you for meditating with us today.