Take a moment to become comfortable in your seat,
Whether seated on the floor,
On a cushion,
Or in a chair.
Sit with your spine tall,
Your crown lifted up towards the sky,
And your arms resting along your thighs.
Take a few deep breaths in through your nose and out through your mouth.
Each inhale drawing in fresh new energy to keep you alert,
And each exhale softening yourself into the present moment.
Eventually,
Allowing your breath to find its own natural flow.
Begin to focus on the sensation of your body breathing.
Have a subtle sense of expansion as you breathe in and contraction as you breathe out.
Taking a moment to scan your entire body,
Ensuring you feel comfortable.
Notice the flow of your breath.
Release control of how the body breathes.
If you need help softening,
Just let out another sigh and let the breath flow naturally once again.
Slowly draw your awareness to the point at the tip of the nose.
Notice the sensation of the cool air flowing up and in through the nostrils,
And the sensation of the warm air flowing back out.
Find your awareness in this flow of your breath.
And as you're ready,
Invite in the mantra,
So Hum,
To flow with the breath.
The sound SO following your inhales,
And the sound HUM following your exhales.
Keeping the sound softly in your mind,
Allowing the sound to follow the natural breath.
Let the mantra and the breath unite you in the present moment.
Whenever you drift in thought,
As the thoughts pass through the mind,
Just acknowledge them and let them pass.
Turn your attention back into the present through the mantra and the breath.
So Hum.
So Hum.
Allow the mind to continue to steady itself moment by moment.
Attaction.
Letting go of the impression,
Extending the subject to the center of the mundo.
Association aslında se Few words to describe it.
Nothing abstract.
Continuing to remain alert and aware of each passing moment.
Ask questions.
Decisively.
Based Yeah.
Yeah.
The touch of the breath moving through the nostrils.
And then returning your awareness to your whole body breathing.
Notice how you feel in this moment.
Slowly bring the palms of your hands over top of your eyes,
Cupping your eyes with the palms.
And open your eyes gently into the warmth of your palms,
Reaching your internal world back with the external world.
Wash your face and remove your hands and bring your hands into your heart.
Thank you for sharing your meditation today.
Namaste.
