Quick Mantra Meditation - So Ham

And bringing yourself into a comfortable position now.

A comfortable seated position in a chair or on a cushion on the floor.

Sitting easily and evenly.

Hands in your lap or on your legs.

And if you're comfortable too,

Gently close your eyes.

And starting now to notice your breathing.

Watching the inhale.

And watching the exhale.

You might like to deepen your breath just a touch.

And pushing it down into the belly a little more.

And checking the body now.

Noticing any tension in your head,

Neck,

Your shoulders.

Just seeing if you can let go a little.

Noticing how your bottom is supported by the chair or the cushion.

Sinking a little deeper into position.

And see if you can create a sense of heaviness in your legs.

And your mantra today is a Hindu mantra that loosely means I am.

And the mantra is So Hum.

It's a really simple practice.

Start your inhalation now as we start the mantra So.

And as you exhale Hum.

And you can say the mantra in your head or you can say it out aloud with me.

Whatever works best.

But I'll keep saying it.

Inhaling So.

Exhaling Hum.

Inhaling So.

So Hum.

So Hum.

So Hum.

So Hum.

So Hum.

So So Hum.

So Hum.

So One two Three.

So Hum.

So Hum.

So Hum.

So Um.

So L Deadman Dina.

Yeah I'm also So so so so so so so last one so noticing whether anything in your body feels different after the mantra beginning your return to the rest of your day with a couple of deep belly breaths now and a stretch and a twist,

Waking the body up to the day or to the night letting go of your practice now congratulating yourself earnestly for taking a tiny slice of your day for you really really really well done so so so