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Morning Mantra Seies

 

The last two recordings were a soft reset. Previously doing each mantra daily for a month felt somewhat rote. I was missing the piece of feeling what I was actually telling myself. After hitting the basics of meditation and mindfulness, it's time to start again.

I'm starting with forgiveness. This month's mantra is an effort to heal the wounds I've inflicted on myself through guilt and shame. I cannot move forward finding self-worth if I don't like myself.

As always, you can listen above, download, or subscribe.

Download here-- Morning Mantra Seis

To subscribe in your favorite podcast app, use this link:

https://savethis.space/content/audio/?_t=rss

If you have any interest in supporting me, try the support link above, or the store. By the way, there's a Mantra Mutt, our lovable mascot, t-shirt in my store now. Thanks!

Much <3

Morning Mantra Cinco

A watercolor painting of a small brown dog walking, It's Mantra Mutt.

 

The last Mantra was a re-introduction to meditation because I was finding my daily practice becoming rote. I was simply repeating the phrases, not feeling them. Meditation helps me find the space to absorb my affirmations. Morning Mantra Cinco is another method that I find useful for finding emotional balance, mindfulness.

Like meditation, mindfulness is about observing. What's different is that it's an eyes open practice. While you may need to set aside time for meditation, like you would a workout or yoga, mindfulness is a state of being that you can strive for as you go about your day.

The following audio file contains 2 quick practices for you to take with you into your daily routine. There's some explanation in the file for those not coming to this web page, and the first exercise is a very simple breathing technique. The Mindful Walking exercise starts around 6:20 if you want to skip ahead or if this isn't your first time using Morning Mantra Cinco.

Download here-- Morning Mantra Cinco

If you add the following URL into your favorite podcast app, you should get the Morning Mantras directly to your device without the need to come here and download them.

https://savethis.space/content/audio/?_t=rss

If you have any interest in supporting me, try the support link above, or the store. Thanks!

Much <3

Morning Mantra Cuatro

Mantra Mutt is cross-legged on the ground as a yellow light beams from behind her head

"Meditation doesn't work for me. I don't get it."

Hmm. Did you know that there's no right or wrong way to meditate? Have a listen.

It's been 3 months of Mantras and I felt like the last one was a bit sloppy and rushed. In truth, I was rushing through the mantras as I listened daily. It's time to take a break and remind myself that there's more to it than repetition.

This particular audio file is a bit longer than the previous ones as I discuss the importance of finding space to perform these mantras. Again, this is a personal project and Morning Mantra Cuatro serves as a reminder to myself. In DBT, Linehan talks about the rational mind and the emotional mind. A diagram and explanation can be found here, but imagine one side of your brain is logic and the other is emotion. Now, if I listen to and participate in a Morning Mantra in the rational mind am I going to make progress? So much of my previous mantras have focused my emotional responses to myself and the world around me. It only makes sense that I need to involve that emotional brain. So, how do I do that? This is where meditation and mindfulness come in.

In the beginning of each Morning Mantra, I've attempted to give myself some space. I've tried to breath and meditate my way to that emotional mind. It doesn't work all the time. So, this latest Morning Mantra is a refresher for myself. The audio file starts with my thoughts on why finding this open state of mind is important to my future work with Morning Mantras. Once you've listened, and if you choose to continue doing the exercise, skip to 6:20 in the file to practice. This is what I plan to do.

Morning Mantra Cuatro

If you add the following URL into your favorite podcast app, you should get the Morning Mantras directly to your device without the need to come here and download them.

https://savethis.space/content/audio/?_t=rss

If you have any interest in supporting me, try the support link above, or the store. Thanks!

Much <3.

Morning Mantra Tres

Mantra Mutt hovering and wearing a Santa hat

Change is hard. It takes time. A lot of time.

For Forty-some years, I've punished myself to grow. That is, I put myself down. I called myself names in hopes to create a better me. Some could call it tough love, but that's a misnomer. There's no love here after participating in this pattern of behavior for forty plus years. I may have started out being critical of myself to protect young Chris from ridicule or public failure with a loving intention, but now it's an expectation. So in my mind, I'm a pathetic creature no longer worthy of my own love.

Therefore, it comes at no surprise that these Mantras aren't working. I've failed. Why bother? Once again, my pattern of self-degradation continues. The mantras haven't changed me in two months, so I must be hopeless? Well, forty plus years is greater than two months. Lasting change will take time.

Forgetting my current behavior, if we look at other examples we see that nothing happens as quickly as we think it will. Were you in band? Can you play the guitar? So a week of lessons and you were ready to play during the high school football game or joining a group making platinum records, right? Look at our jobs or parenting, compare today to the first day ever in the role? You know a lot more now. You're experienced, but that didn't happen overnight.

Now, more than ever, I need a reminder that I need patience. Thus, Morning Mantra Tres is a reminder to keep going. Everything that has led me to today was required. It was not good or bad, it just was. That's the acceptance I was working on last month. This isn't easy work. It will take time. I need to stay in the moment, and not get lost in a future where it hasn't worked. I also need to avoid getting lost in the past, wishing I had done things differently. Let's remind ourselves why we're doing this and live with intent.

Remember if this guided meditation-style thing doesn't work, you can try writing out the mantra in a journal. Dr. Nathaniel Branden found that sentence completion exercises worked well at changing behavior for his patients.

If you'd like to download the Morning Mantra instead of coming to this page each morning, right click the following and save it to your device:

Morning Mantra Tres

If you add the following URL into your favorite podcast app, you should get the Morning Mantras directly to your device without the need to come here and download them.

https://savethis.space/content/audio/?_t=rss

If you have any interest in supporting me, try the support link above, or the store. Thanks!

Much <3.

Morning Mantra Dos

The text of Morning Mantra Dos and a drawing of a meditating dog

Perfectionism is a burden I carry. It comes from this overwhelming feeling that I am not enough. In Radical Acceptance: Awakening the Love That Heals Fear and Shame, Tara Brach writes "Imperfection is not our personal problem--it is a natural part of existing." The need to constantly be better may seem like a positive goal, but Brach goes on to say, "Staying occupied is a socially sanctioned way of remaining distant from our pain."

I'm not saying that we should stop trying to improve, but in order to progress we need to take stock of our situation. We need to accept it. This can be a difficult task. To avoid our own suffering we might blame others or believe the world is against us. We may deny that anything is wrong and try to move on and make changes without really understanding what's wrong in the first place. Thus, we fall back into the same destructive patterns.

For example, forgiveness of ourselves or others cannot happen until we accept the situation. I haven't had steady work for a number of years. I am ashamed to admit that. I feel like a loser. I get caught up in this story of shame, anger, and feeling sorry for myself every time I think about it. Applying for jobs is often not done to make changes in my life, but to punish myself for being a loser. I do it to make myself feel worse. I simply haven't accepted where I am.

Therefore, I'm terrified of more failures. I want everything to be perfect. In Self-Compassion Dr. Kristin Neff shared the following:

When you can trust that failure will be greeted with understanding rather than judgment, it no longer becomes the boogeyman lurking in the closet. Instead, failure can be recognized as the master teacher it is.

Remember if this guided meditation-style thing doesn't work, you can try writing out the mantra in a journal. Dr. Nathaniel Branden found that sentence completion exercises worked well at changing behavior for his patients.

If you'd like to download the Morning Mantra instead of coming to this page each morning, right click the following and save it to your device: Morning Mantra Dos.

Much💜

Morning Mantra Uno

Quick doodle of the text

I’ve decided to start my mantra experiment with recognizing emotions. As a man in our Western world, society demands we be tough and without emotion. “Don’t cry, be a man!”

I imagine it is not just men who avoid emotions these days. Our culture of busy keeps us from spending time with ourselves. Whether it is carting kids to after school sports, going to the gym, continuing your education to stay competitive in your career, or simply the distraction of the smart phone and television, we avoid emotions. Who wants to feel pain, sadness, frustration, or anger?

Yet, I’ve learned the hard way that it is important to recognize and accept these feelings. Burying them and avoiding the pain has had a profound affect on my life. Anxiety, depression, and a lack of self-worth have laid waste to who I am.

Therefore, I want to get better at accepting these emotions. I’m only human. So, Morning Mantra Uno is about recognizing and accepting emotions. I think this is going to be key as I progress through more mantras, so I have made it number one.

Is a month of reciting this daily too long?

Maybe. We’ll see.

Is this guided meditation-like thing not working for you?

You can try writing out the mantra in a journal. Dr. Nathaniel Branden found that sentence completion exercises worked well at changing behavior for his patients.

If you'd like to download the Morning Mantra instead of coming to this page each morning, right click the following and save it to your device: Morning Mantra Uno.

 

Much💜