Welcome to your meditation practice.
This is a meditation on your breath with the mantra SO HUM.
The practice of SO HUM is called natural breath meditation because the inhalation sounds like SO and the exhalation sounds like HUM.
The meaning of SO HUM is I am that.
I am that pure consciousness.
I am that pure awareness.
I am the divine.
Please come into comfortable seated position.
I suggest you to sit on to a block or a cushion,
Maybe sitting on a chair.
This meditation practice is best to practice seated.
You can definitely practice lying down on your back,
Yet when the spine is upright you feel the movement of your breath more precisely.
Exhale through the mouth a few times.
Imagine your exhale is the clearing breath.
Letting yourself arrive to this space.
Space for meditation.
Space for breathing.
Draw your throat back ever so slightly so that you feel the length of the back of the neck and from the top of the head.
Imagine a portal opens from the crown of the head into your brain,
Into your head,
All the way down along your spinal column,
Down to your tailbone.
As if your left arm is reaching to the left,
Draw a line from the left all the way to the heart center.
Imagine your right arm is reaching to the right,
Draw a line from the right all the way to your heart center.
Gently bring your awareness to where the four lines meet,
This at the center of your sternum.
Begin to breathe in and out through the nose as if you're exchanging your breath,
Your energy with pure awareness.
I am that.
So hum.
As you inhale,
You receive a breath from something bigger than yourself.
And as you exhale,
You give the breath to something bigger than yourself.
Gently bring your awareness to your forehead.
Slightly above in between your eyebrow points,
Anya Chakra.
Go beneath the skull into the brain.
And as you inhale,
Recite the mantra so as if the breath is entering from your third eye center.
And as you exhale,
Recite the mantra hum.
As you visualize the breath drop from your third eye center down to the heart.
Inhale so exhale hum.
So coming in from the third eye center.
Exhale hum to the heart.
Inhale so exhale hum.
Inhale so continue on your own.
When you find yourself thinking,
Continue to come back to the mantra.
So hum with your breath.
I am that.
I am pure awareness.
I am pure consciousness.
Letting the mantra go.
Come back to the natural flow of your breath.
If your eyes are closed,
Gently open your eyes.
Thank you for carving out the time to practice,
To meditate together.
I bow to you.
Namaste.
