Choosing a comfortable and upright sitting position for our meditation practice today.
Ensure that there is length in the whole spine from the base to the top.
Allow your legs to be comfortable supporting you from beneath.
Lightness and weightlessness in the upper body.
Allow your shoulders,
Arms and hands to be heavy and relaxed.
Hands either resting on the knees or in the lap with a mudra of your choice.
Soften the features of the face.
Allow the teeth to separate slightly inside the mouth and close down the eyes taking the awareness inside.
Becoming fully present with your physical body as it sits here in this space.
Begin to use the breath to create a sense of lightness and lift with every inhale and a sense of steadiness and grounding with every exhalation.
Keep using the breath to become more and more present.
Bring your awareness to the breath at the nostrils as it flows in and out.
Allow your awareness to focus and remain present with the breath at the nostrils as it flows every inhalation every exhalation.
Every breath coming back to sensation of breath at the nostrils.
And now adding to this our mantra,
Sow on the inhalation and hum on the exhalation.
Sow hum is the universal sound of the breath.
As perceived in deep states of meditation,
Every inhale mentally repeat sow as you focus on breath at the nostrils.
Every exhalation mentally repeat hum,
Breath at the nostrils.
Keep practicing.
If the mind wanders gently guide it back to the practice of breath at the nostrils with the sow hum mantra.
Breath and mantra focus solely on these.
Breath and mantra focus solely on these.
Breath and mantra focus solely on these.
So as you inhale hum as you exhale.
Breath and mantra focus solely on these.
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And now letting go of the mantra,
Let go of the Soham mantra but remain present with breath at the nostrils.
And now releasing awareness of breath at the nostrils,
Return to your natural,
Spontaneous flow of breath.
Allow your breath to flow naturally.
Draw the awareness up to the mind space known as the Chidakasha,
The infinite and formless space that exists inside your head.
Imagine that you sit back at the back of the head gazing forward to the space behind the forehead and the closed eyes like a viewing screen of the mind.
Have a relaxed gaze as you watch this space and allow any content of mind to enter.
Be the silent witness as you observe the expressions of your mind,
Thoughts,
Feelings,
Patterns or colors.
Hold onto nothing and hold nothing away.
And now beginning to withdraw the awareness from this space.
Begin to withdraw the awareness from the Chidakasha.
Allow the space to dissolve into itself and bring the awareness once more to rest on the breath as it moves in the physical body.
With every breath becoming more and more present in your physical body.
Coming fully back now to the physical form as it sits here in this space.
Know who you are and where you are.
Hari Om Tat Sat.
Our meditation practice is complete.
You can feel free to open the eyes and relax all efforts.
