Welcome to the Soham meditation.
First,
Find a comfortable seated position.
Sit with your spine straight,
But make sure your body feels relaxed and at ease.
You can sit cross-legged on a cushion or even on a chair or any position that allows you to stay grounded yet open.
Relax your shoulders and gently close your eyes.
Take a moment to settle into the space.
Feel the earth beneath you,
Supporting you,
Letting go of any tension,
Letting go of any distractions.
Allow yourself to be fully present here just for this moment.
Now,
Take a moment to simply notice your breath.
Just allow it to flow naturally,
Feeling the breath gently moving in and out.
Let each inhale be full and nourishing and each exhale be soft and relaxing.
Simply allow your breath to move at its own pace,
Finding the rhythm that feels comfortable and natural.
And now,
Bring your awareness to the tip of your nose.
Notice how the breath enters the nostrils with each inhale and exits with each exhale.
Feel the air gently moving in and out of the nose.
And on your next inhale,
Feel the breath travels from the tip of your nose to inner corners of your eyes and to the third eye,
The space between your eyebrows.
And as you exhale,
Feel the breath moves back from the center of your forehead to the inner corners of your eyes.
And returning to the tip of your nose.
So as you inhale,
The breath travels from the tip of your nose to inner corners of your eyes and to the third eye.
And as you exhale,
The breath travels back the same pathway.
And allow this natural,
Effortless flow of breath to continue.
Simply feel the breath moving from the tip of your nose to the inner corners of your eyes and to the third eye.
And exhale from the third eye,
Inner corners of your eyes,
And the tip of your nose.
With each inhale,
Follow the breath up to your forehead.
And with each exhale,
Return the breath to the tip of your nose.
Stay relaxed,
Keeping your body at ease as the breath flows.
And stay here for a couple of rounds,
Feeling the breath.
And now imagine a warm,
Gentle light traveling along the same pathway as your breath.
As you inhale,
See this light moving from the tip of your nose to the inner corners of your eyes and to the center of your forehead.
And on the exhale,
Imagine the light returning from the forehead through inner corners of your eyes,
Moving back down to the tip of your nose.
With every breath,
Feel the light creating a sense of warmth and openness,
Calming your mind and relaxing your body.
Please continue.
Feel the breath and see the light moving from the tip of your nose to the inner corners of your eyes,
To the third eye,
And the same pathway back.
The breath is smooth and deep,
And the whole body is effortless and relaxed.
And now there is a last part.
As you inhale,
Listen to the sound SO.
And as you exhale,
Listen to the sound HUM.
SO on the inhale,
HUM on the exhale.
As if this sound,
This mantra,
Comes from the depth of your being.
And it's the most natural sound,
Which simply means,
I am that.
So now you're feeling the breath,
Seeing the light,
And listening to the mantra.
SO on the inhale,
HUM on the exhale.
Feel the sound of the mantra reverberating within as it merges with the flow of the breath and light.
If your mind wanders around,
Simply bring it back to the mantra,
To the breath,
And to visualization of the light.
SO on the inhale,
HUM on the exhale.
Let the sound remind you of your deep connection to the universe in the present moment.
And stay here for a little longer.
Continue to feel the breath,
Visualize the light,
And listening to the mantra.
Staying present and calm.
And now let go of the technique and allow the mantra to dissolve in the stillness within you.
Let go of that visualization.
Allow the breath to come back to its natural rhythm.
And allow the awareness you've cultivated to soften.
Take a moment to simply be,
To drop into the stillness that remains beyond the breath,
Beyond the thought.
Feel the quiet space between each inhale and exhale.
And allow your body to relax even deeper,
Your mind to settle.
And stay in the space just for a little longer,
Allowing the stillness to expand.
And let your awareness rest in this place of peace,
Where the mind is calm,
The body is relaxed,
And all is well.
Feel the energy of this practice settling into your being.
You are here,
Present,
And connected to the fullness of this moment.
And remember that you can carry this peaceful stillness with you even as you move through the rest of your day.
When you're ready,
Start to bring your awareness back to the space around you.
Slowly begin to deepen your breath again,
Feeling the rise and fall of your breath,
Gently awakening your body.
And when it feels right,
Gently open your eyes,
Bring the stillness and calm you've cultivated into the world around you.
Thank you so much for practicing.
