Welcome to meditations seven, day seven. Today we'll be meditating for 11 minutes. And as usual I like you to first create the physical frame. Hips higher than the knees, the shoulders directly over the hips. Chin is level. spine is as direct as possible.

Close the eyes. face, jaws on clench. Gravity gently tug off of the cheekbones. And today we'll be working with a mantra meditation. If you have a few different sounds Our mantras to try and the first one is stop. Na na na na na na na inhale and exhale.

If you wish to try other sounds you can try omashu via which best translates as Praise be the truth. You can just inhale tamashii via an exhale via machine. And the last mantra meditation offer to you is Omani Padme Hum which translates as the jewel in the Lotus. So again, well in hell on modern I've made an exhale, Mani. Mani Padme I'm an exhale. So choose on sound or mantra meditation works for you.

Just gently guide your attention to that sound. For the next few minutes, you can either use soft nom omashu via our own money of me. Just gently allow your attention to rest on those primordial sounds In the next few minutes And we'll jump Got our attention back into the room.