So how mantra meditation sit comfortably,
You can sit on a chair or on the floor,
It doesn't matter.
As long as you are upright and comfortable,
Close the eyes and breathe normally.
You can have your back supported if you like.
The important thing is that you're upright,
Relaxed and comfortable.
Feel whatever sensations are in the body.
We aren't trying to resist anything.
We are just letting everything be.
Take a moment and allow the body to settle down.
I'm going to say a simple mantra and you can repeat it back to me.
So hum,
So hum.
Now let's say it together.
So hum,
So hum,
So hum.
A little softer.
So hum,
So hum.
Even softer.
So continue to repeat the mantra mentally without moving the tongue or lips.
If a thought comes just gently favor the mantra.
So feel the silence in between the repetitions of the mantra.
So hum.
Don't resist the silence.
Allow yourself to move into it.
Let the mantra be as effortless as any other thought.
So hum.
Keeping the eyes closed,
You can start to let go of the mantra.
Expand your breath to notice your body.
Gently with all the fingers and the toes.
Lengthen the spine and allow the shoulders,
Jaw,
Face to all be relaxed.
Be at ease as you notice the sensations in your body.
And now with your eyes downcast,
When you feel ready,
You may slowly open the eyes.
I hope this meditation brought you some quietness and some silence.
We don't try to force anything or resist anything.
We just take it as it comes.
This meditation triggers the mind to move towards quietness and expansiveness,
Freeing the mind from its boundaries.
