So we'll begin in a comfortable seated position that can be sitting on the floor,
Cross-legged,
Sitting on a bolster or a cushion,
Sitting in a chair.
The most important thing is that you're comfortable and that you can relax the body throughout the practice.
Just feel your natural breath,
Your normal breath,
However that is,
Without trying to change or control the breath in any way.
Soften your abdomen area around your navel,
Your solar plexus area,
Allowing these areas to move as you breathe,
And slowly deepening your breath,
Expanding your abdomen out to the sides,
The front,
Even feeling movement in the back of your body around your kidney area.
Focus on breathing into and expanding the area below your front ribs,
And still trying to keep your breath as soft and effortless as possible,
So using a little bit of strength to breathe in more deeply,
But not going to your maximum breath,
Allowing more movement in your side ribs,
Focusing on softening against the movement,
Allowing your body to expand.
And today,
We're going to use the sound of OM for our meditation.
Whatever meaning you have given this word,
Or whatever meaning you've learned it has,
For this practice,
Just try to set that aside.
I'm going to suggest a slightly different way of practicing,
Where you're focusing solely on the vibration,
The vibration of the sound in your body.
When you chant OM,
When you make the sound,
Focusing on feeling that vibration,
The sensations of the vibration throughout your body,
Starting in your abdomen and chest area,
Where the sound is coming from,
And then slowly expanding out,
Trying to feel the sensations of the vibration as far out as you can to the edges of your skin,
Allowing yourself to be absorbed in that vibration,
Letting go of thinking about it,
And just feeling it.
If at some point throughout the practice,
You feel very relaxed and focused,
And you want to start chanting internally,
Then listen to your body,
Listen to your intuition,
And go with that.
You can stop chanting out loud,
And just start chanting in the head,
Hearing your own voice repeating the sound,
Just like it sounded when you were doing it out loud,
Hearing that in your head as clearly as you can.
We'll chant the sound 27 times,
Which will be a quarter of a mala,
If you're using one.
Inhale three full breaths,
Deeply into the belly and expanding your side ribs.
Exhale through your mouth.
Inhale deeply,
Belly,
Ribs.
Exhale through your mouth.
One more time.
Exhale through the mouth.
Inhale,
This time we'll begin chanting,
Exhaling with the sound of Aum.
Aum.
Let go of the deep breathing.
Just allow your body to breathe naturally on its own,
However that's happening.
Let the body take over,
And just allow all your attention to be absorbed in the vibration,
The sensations in your body.
Without thinking about it,
Interpreting,
Simply feel.
Feeling your whole body,
Sensations,
Vibrations in your body.
Letting the breath be natural.
And then bring your awareness to your skin.
Just being aware of the outside of your body.
Being aware of your body touching the floor or the chair.
Begin to slowly and gradually deepen your breath.
Beginning with your abdomen.
And building into your chest.
Take three full deep breaths,
Expanding your belly,
Your ribs,
Your chest.
Begin making small movements with your hands.
Your neck,
If you like.
And trying to bring as much of this awareness,
As much of this peace and stillness,
This inward focus into your day as you can.
And the practice is now over.
When you feel ready,
Opening your eyes.
