Ajapajapa.
So hum.
Stage one.
Practice this Ajapajapa a few times before moving on to stage two.
Find a comfortable position.
If you are seated,
We can add Kichri Mudra,
Where the tongue rolls into the back of your throat.
Close your eyes.
Relax the whole body.
And tell yourself that for the duration of this practice,
May all your problems and worries be discarded.
Let all the attention be on the practice of Ajapajapa.
Become aware of your breathing.
Allow your breath to move to Ujjayi breath,
Where you make the ocean sound in the back of your throat.
Maintain complete awareness of the breathing process.
As you breathe in,
Know that you are breathing in.
As you breathe out,
Know that you are breathing out.
Total attentiveness to the incoming and outgoing breath.
Feel the rhythm of the breath.
As you inhale,
Let the breath rise at the front of your body.
And as you exhale,
The breath descending.
No force.
The more you relax,
The more the breath will automatically become slow and deep.
Now merge and synchronize the mantra So Hum with the breathing.
As you inhale,
Up the spine,
So.
And as you exhale,
Hum.
Let the movement go down.
Simultaneously be aware of the rising and descending breath.
And the sound of So Hum in the throat.
So,
The upward movement on the inhalation.
And Hum,
The downward movement on the exhalation.
So Hum,
Meaning I am That,
I am He,
I am Shiva,
I am Supreme Consciousness.
Remember this meaning continuously with the practice of Japa as a method of affirmation.
Unceasing awareness of So Hum as you breathe in and out.
There's no need to suppress the fluctuations and any distractions of the mind.
Just maintain awareness of the process.
So if the mind wanders,
Simultaneously be aware of the practice.
A Japa Japa is an excellent and essential preparation for Kriya Yoga.
Bringing mental peace and one-pointedness of mind.
And leads directly to meditation.
Continue with the awareness So on the inhalation.
Hum on the exhalation.
Ascending and descending.
I now come to the end of your practice of a Japa Japa.
You could continue if you prefer.
Or continue into meditation practice.
Thank you for joining me.
Hari Om Tat Sat
