A Mantra for Presence and Acceptance

Welcome, dear friend. Let's take a moment to settle into a comfortable position, whether you're sitting, lying down, or standing. Allow your body to find a posture that feels both alert and relaxed. If it feels right for you, gently close your eyes or soften your gaze.

Let's begin by taking a deep, cleansing breath together. Inhale slowly through your nose, feeling your belly expand with the breath. And as you exhale through your mouth, let your jaw soften, your shoulders release, and your hands and belly relax. With each exhalation, invite your body to let go of any unnecessary tension it may be holding.

Now, let your breath return to its natural rhythm. Notice the gentle rise and fall of your chest or the subtle sensations of the breath at the tip of your nose. If you'd like, you can place a hand on your belly to feel the breath moving in and out.

As we continue focusing on the breath, we'll work with a simple yet powerful mantra: "This too shall pass." This ancient wisdom reminds us that all experiences, whether pleasant or challenging, are impermanent. By embracing this truth, we can find greater peace and acceptance in the present moment.

Whenever your mind wanders, as it naturally will, gently guide your attention back to the breath. And from time to time, silently repeat to yourself, "This too shall pass." Let these words resonate within you, offering a sense of spaciousness and perspective.

If discomfort arises in the body or mind, simply acknowledge it with kindness and whisper, "This too shall pass." Trust that, like the changing seasons, all experiences have their own natural cycle.

Remember, this mantra is not meant to diminish the importance of your experiences but rather to help you relate to them with greater wisdom and resilience. By recognizing the fleeting nature of all things, we can more fully appreciate the preciousness of each moment.

Let's take a few more deep breaths together, silently repeating the mantra, "This too shall pass." Allow these words to anchor you in the present, fostering a sense of inner calm and acceptance.

As we prepare to close our practice, take a moment to notice any shifts in your body, mind, or heart. Perhaps you feel a little more grounded, a little more at ease. Gently wiggle your fingers and toes, and when you're ready, slowly open your eyes.

Remember, you can carry this mantra with you throughout your day, silently repeating it during challenging moments or times of transition. "This too shall pass." Let it be a source of strength and comfort, reminding you of your innate resilience and the ever-changing nature of life.

Thank you for joining me in this mindfulness meditation. May you find peace, acceptance, and presence in each moment. Until next time, take good care of yourself.