Hey everybody, my name is Natalie Thomas, founder of the now with
Nat. I am a yoga and meditation teacher and corporate mindfulness
coach. And today we're going to be doing a little guided meditation
called Mantra Meditation for Stress Relief. This is a great
meditation for you to do. Whether you're working at your Home Office.
You just need to take a little break. Maybe you want to do it before
you go into the office. So you go ahead and you enter your workspace
already feeling calm and feeling centered and ready to start your
day. And why we're doing a mantra meditation. Today's mantra is a
little sane and affirmation or maybe an.
An intention that we set through ourselves throughout our practice.
So it's something we can say out loud, it's something we can say to
ourselves, and this helps bring our awareness into the present
moment, and it helps us really set an intention throughout our
meditation. So with that being said, we're going to go ahead and get
started in a seated position, keeping the spine nice and long. Palms
can be facing up or facing down, whichever feels best for you today
and go ahead and.
Close down the eyes and start to relax the whole body. Allow yourself
just to settle into this position.
Keeping the spine nice and long, allow the shoulders to relax the
face, the jaw.
Allow the tongue to rest heavy in the mouth. The cheeks are relaxed.
Relaxing the space between the eyebrows all the way up through the
crown of the head.
And from here we're going to take a deep breath in through the nose,
holding it at the top.
And long exhale, release and fully let go.
Let's do this two more times. Nice big, deep breath in through the
nose, filling your whole belly up with air.
And then nice and powerful exhale as you allow any tension and
anxieties to release through the outbreath.
One more time together, taking a nice big deep breath in through the
nose, holding it at the top.
And long exhale, let it go.
And now begin just to settle back into the natural rhythm of breath.
The mantra for today is witness it, allow it, release it.
Witness it. Allow it. Release it.
We're witnessing any thoughts or emotions come up
for us in meditation.
We're allowing them to come up.
And then we release them.
So again, we witness any thoughts or emotions and we allow them to
come up. We're not stepping them down.
And once they come up.
We send them out to be released.
So as you breathe, come back to the mantra in your mind. Or you can
say out loud. Witness it, allow it.
Release it.
Witness it. Allow it.
Release it.
So go ahead and just stay here for a few breaths on your own, saying
your mantra to yourself.
And know that this is a mantra that you can come back to at anytime.
So if you feel stress or anxiety, start to creep in.
Just come back to witness it. Allow it, release it.
Witnesses allow it release.
And then slowly start to come back into the room, maybe move your
fingers and your toes.
Taking it another big deep breath, releasing anything extra that you
need to be released and then feel free to open your eyes coming back
into your environment, coming back into your Home Office.
You are so much for sharing your practice with me today. Again, my
name is Natalie Thomas. Website is the now with net.com. See you all
next time. Namaste.