Take a comfortable seated position with your lower back supported and your head and neck free and close your eyes.
Now take a deep breath in through the nose into the belly.
Take further breath into the chest.
Really fill up the lungs.
Hold the breath and release.
Again a deep breath in through the nose into the belly,
Into the chest and release.
One last time into the belly,
Chest and release.
Now allow the breath to settle into a very normal natural breathing rhythm.
And notice if there's any part of the body that may be holding tension.
Completely let go.
Begin to think the mantra Aham inside the mind effortlessly,
Faintly,
Allowing it to softly pulse as if it's going almost by itself.
Remember no controlling,
No trying or resisting anything.
When you notice yourself caught up in thoughts,
Effortlessly come back to the mantra without any force or strain.
Whatever you're experiencing,
Simply allow it.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
I'll let you know when it's time to come out.
You You You You You You You You You You You You You You You You
