“I AM” Mantra Meditation

Hi, I’m Wendy. I am a Marriage and Family Therapist in private practice. Many times with my clients I bring in the concepts of meditation or yoga. Today, so that you can have something to practice at home, we are going to do a meditation together.

This is what is called a “Mantra Meditation,” and basically what that is, is utilizing one or more words as the anchor that you use to bring yourself back into the present moment. So, as we go through today, basically we will be repeating the phrase, “I AM” and adding different words as we go through. So we will be repeating different phrases and I will be saying them as we go along. You can just take them in today, and then if you practice this more than one time, you can even begin to repeat it with me so that you can hear yourself saying it. Because they really become affirmations for you to just feed yourself this positive information.

Whenever we put the words “I AM” before a word, it’s really owning the truth of ourselves. I hope that you enjoy it and we will just go through it together!

Before we start just make sure that you have a comfortable place to sit or lay down, clear your space of any distractions or obstacles, turn your phone off, make sure that anybody else in your house is aware that you need a few minutes just to yourself so that you won’t be disturbed. This will go for a just a few minutes [approximately 12-13 minutes] so just give yourself this time out to just tune into yourself.

Sitting comfortably or lying down, just begin to tune into your breath right in this moment. Just notice where it is. Begin to deepen your breath, so that you are taking slightly longer on your inhale and slightly longer on your exhale. And really fill up your diaphragm as you inhale. Allow your whole body to fill with breath. As you exhale, just allow all the breath to empty out, taking your time.

Just continue this in through your nose and out through your mouth as we begin. Just cleansing your body. Bringing in new breath and releasing anything that isn’t serving you in this moment. As we move through the meditation today just continue breathing in this way. You can also close your mouth if that feels more comfortable, and just breathe in and out through your nose. Just remembering as you inhale really expanding and filling that diaphragm and as you exhale just allowing everything to release and contract.

Allowing all the stresses and all of the thoughts to just drift away bringing yourself in tune with your breath in this moment. Feel the breath going in and out, listen to the sound of the breath. And as you breathe in and out, we will add in those phrases to help you connect more deeply with yourself. We will begin to add in the phrase that we will be repeating throughout the remainder of the meditation.

As you breathe in, repeat the words “I AM” and as you breathe out repeat the word “PEACE.” Breathe in “I AM” – Breathe out “LOVE.” Begin to make this a circular breath. Breathing in, filling your body, and breathing out, and breathing in again. So that it becomes a full circle.

I AM – HARMONIOUS

I AM – COMPASSIONATE

I AM – COOPERATIVE

I AM – FORGIVING

I AM – ABUNDANT

I AM – IN THE FLOW OF ALL LIFE

I AM – STRONG

I AM – RESILIENT

I AM – AUTHENTIC

I AM – HONEST

I AM – IN INTEGRITY

I AM – BEAUTIFUL

I AM – BOUNTIFUL

I AM – BLISS

I AM – ENOUGH

I AM – LOVABLE

I AM – WORTHY

I AM – SUPPORTED

I AM – CLEAR

I AM – OPEN

I AM – PROTECTED

I AM – COMPLETE

I AM – CONNECTED

I AM – A CHILD OF GOD

I AM – INNOCENT

I AM – PASSIONATE

I AM – CREATIVE

I AM – POWERFUL

I AM – EXPRESSIVE

I AM – COURAGEOUS

I AM – SPONTANEOUS

I AM – BRAVE

I AM – ACCEPTABLE

I AM – VISIBLE

I AM – ON PURPOSE

I AM – TRUTH!

Just breathe in the power of those words. Take them fully into your body and feel the experience that comes with breathing in the power of your Truth. Take a couple of deep breaths as you absorb this experience and slowly begin to come all the way back to the present moment, right where you are in this moment. Take your time, coming all the way back. You can even gently stretch or move around slightly. Bringing your awareness right back to right now.

Then when you are ready, you can gently open your eyes, coming all the way back. Take your time, reintegrating yourself back into your life.

If you would like, you can always take a few moments after a meditation like this, maybe have a journal handy, and you can write down any thoughts that came to you today. Any insights that you may have had, or what your experience is. And each time that you come back to practice, you may discover something new.

I hope that this can become part of your self-care practice, and part of something that you can do whenever you need to, and that it can bring more joy and clarity into your life. Thanks for watching!