Come to a comfortable sitting position with your spine straight,
Your heart open,
And your chin slightly tucked.
Rest the hands on the thighs or knees,
Palms face up or down.
We'll begin with a bit of breathing to calm the body and prepare the mind for meditation.
Begin by inhaling through the nose to the count of six and exhaling through the nose to the count of six.
Breathing in through the nose,
Six,
Five,
Four,
Three,
Two,
One.
Exhale,
Two,
Three,
Four,
Five,
Six.
Again,
In,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
Again,
In,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
In 2 3 4 5 6 exhale 2 3 4 5 6 inhale 2 3 4 5 6 exhale 2 3 4 5 6 inhale 2 3 4 5 6 exhale 2 3 4 5 6 once more inhale 2 3 4 5 6 exhale 2 3 4 5 6 one more round of breathing this time we will introduce a brief pause after inhale breathing in through the nose to the count of six 5 4 3 2 1 pause the breath for 2 3 4 exhale 2 3 4 5 6 again inhale 2 3 4 5 6 pause 2 3 4 exhale 2 3 4 5 6 inhale 2 3 4 5 6 pause 2 3 4 exhale 2 3 4 5 6 inhale 2 3 4 5 6 pause 2 3 4 exhale 2 3 4 5 6 once more inhale 2 3 4 5 6 pause 2 3 4 exhale 2 3 4 5 6 relax your breathing and release the counting continue to breathe in and out through the nose we'll be meditating with the Sanskrit mantra so hum if you prefer you're welcome to use the English translation I am on the flow of the inhale mentally repeat or hear the sound so on the flow of the exhale mentally repeat or hear the sound hum so on the inhale hum on the exhale letting the mantra ride on the breath so hum so hum so hum in time you may find that the mantra repeats itself naturally and perhaps independently of the breath so hum so hum so hum you remember that it's natural for the mind to drift simply return your attention to the home base of the mantra so hum you as the mantra blossoms on the breath since it's saturating yourselves reconnecting you with the truth of its essence the miracle of your aliveness the peace of your unconditional belonging the truth of your limitless potential the resonance of harmony unity and connectedness the spaciousness of the infinite so hum in your own time bring your hands to your heart bow your head and thank yourself for showing up to your meditation today may you hold the resonance of the mantra within you and may you embody the easeful being and limitless belonging of the mantra as you move through your day you you
