In this simple breath and sound practice,
We will be using the mantric sounds of Hamsa.
Ham on the inhalation,
Silently,
And Sa on the exhalation,
Audibly.
This entire practice can also be done silently,
If that feels more comfortable to you.
It is a calming practice which points one toward awareness of one's true nature.
Throughout this practice,
Allow your breath to be natural,
Simple,
Rising and falling effortlessly in your body.
A wave,
A flow,
A loving,
Rolling motion.
Coming into your seated position,
Feel into your sit bones,
Your hips,
Your legs,
Your feet.
Get a sense of the ground beneath you.
Feeling grounded,
Feeling stable,
Feeling solid.
Allow your spine to gently lengthen with each inhalation,
And allow the exhalation to fall down your back body.
Inhalation gently lengthening as it glides up the spine,
Through the skull.
Exhalation gracefully falling from the crown of the head,
Down your back body.
With your next inhalation,
Silently recite the word Ham,
Drawing the Ham Ham up the lengthening spine.
With your next exhalation,
Recite the word Sa out loud,
Washing the Sa down the back body.
Feel your head balanced,
Easefully over your spine.
Inhale,
Silently drawing Ham up the spine.
Feel your jaw,
Tongue,
And neck relax.
Exhale,
Washing an audible,
Washing an audible Sa down the back body.
Let the shoulders fall away from your ears.
Inhale,
Silently drawing Ham up the spine.
Let the shoulder blades wash down the back body.
As you exhale,
Washing an audible Sa down the back body.
Let your heart be easy,
Free,
And buoyant.
Inhale,
Silently circulating Ham Ham all around the physical organ of the heart.
Exhaling Sa as you release anything unwanted from your heart center.
Inhale,
Invite the abdomen to rise and be filled with a silent Ham.
Exhale,
Allow the abdomen to empty with an audible Sa Sa.
Inhale,
Silently Ham.
Belly rises with the breath.
Exhale audibly Sa Sa as the belly falls toward the spine.
On your next inhalation,
Allow yourself to simply come into the breath and mantric sounds themselves,
Noticing wherever you feel them in your body.
Inhaling,
Ham.
Exhaling,
Sa.
Continue with this pattern for a few more breath cycles.
Ham Sa Ham Sa Ham Sa Sa And then releasing the mantric sounds and just follow your breath.
Easy inhalation,
Easy exhalation.
And then releasing the breath and just falling into your heart center.
Just as you are.
Perfect,
Whole,
And complete.
Thank you for joining me in this practice.
Namaste.
