So hum.
So hum.
So hum.
So hum.
So hum.
Take a moment to find a comfortable position where you can be free from any distractions.
Taking some time to adjust your clothing or blankets and then settle into your body.
Draw your awareness inward.
Allow your breath to soften and relax.
Let your awareness rest on the rising and falling of the abdomen as you breathe.
As you are exhaling allow the feeling of relaxation in your body to deepen.
Each time you exhale,
Let go,
Release and relax the body more and more.
Imagine that just below your belly button there is a tiny balloon of energy.
As you are inhaling imagine that you are gently inflating this balloon,
Recharging and nourishing the entire abdomen.
Allow your exhalations to be easy and smooth,
Relaxing the body and letting go as you exhale.
Breathe and gradually inhaling and inflating,
Gently and gradually exhaling and relaxing.
Begin to focus more and more on the feeling of relaxation in your body.
Keep your focus on feeling the body.
Ask yourself the question,
How do I know my body is here?
How do I know it?
Observe how this question connects you to the feeling or life force in your body.
Keep focusing on that feeling from within the inner space of your body,
Breathing softly,
Evenly and smoothly.
Begin to allow the sound of So Hum to arise in your mind,
So that you are inhaling,
Lightly inflating the abdomen and making the inward sound of SOHM.
And as you are exhaling,
Focus on relaxing the body,
Letting go and making the inward sound of Hum.
Inhaling SOHM and exhaling HUM.
Inhale SOHM,
Exhale HUM.
Begin to observe a feeling of sound vibration within the body of the sound SOHM.
As though the sound is coming from deep within the cells of the body,
As though each and every cell of the body is making the sound SOHM.
Feeling SOHM,
Exhaling HUM.
So Hum,
SOHM.
Focusing more and more on the sound of SOHM and the feeling of sound vibration in the body,
As though every cell in the body is chanting SOHM.
SOHM.
SOHM.
And notice how when you focus on the feeling of sound vibration,
Your awareness of that vibration expands.
Keep focusing on the feeling of that vibration and expansiveness.
Let your awareness of that expansiveness and the feeling of vibration deepen.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
SOHM.
Slowly allow the sound of SOHM to return falling into rhythm with the breath until you're once again inhaling SO and exhaling HUM.
Begin to concentrate more and more on the rhythm of the breath.
Continuing to feel the vibration strongly in your awareness.
Breathe with complete attention,
Noticing the nourishment of the breath.
For a few moments imagine that the air is coming into your body through every pore on your skin as though you are breathing with the whole body,
Drawing nourishment into the whole body.
Continue to rest in this nourishment for another few moments before we bring this meditation to a close.
So,
Continuing to stay connected to the feeling of vibration in the body,
Open your eyes part way,
Let your gaze be soft.
Keep your focus on the nourishment of the breath and the feeling of vibration in the body with your eyes open for a moment.
Gradually as you feel ready,
Start to bring movement back into your body and bring your awareness back into the room.
