Hi,
Welcome to this guided meditation practice.
Today we will be working with the mantra SO HUM,
I AM THAT.
By accessing the vibrational qualities that exist within SO HUM,
We begin to call this energy into our lives.
SO HUM can be used for those desiring more peace,
More grounding and support,
For those wishing to connect with a deeper truth of who they are.
So coming into a seated position,
Hands resting on your knees,
The spine is long and straight,
Crown is reaching towards the ceiling,
Allowing the eyes to close,
Beginning to connect with your breath,
Noticing the inhale and the exhale,
Resting on the sensations of the body breathing,
Physical sensations of the breath,
Noticing where it is more comfortable for you to observe the breath,
As best you can,
Attend to the breath at the belly,
Breathing in and out.
Now begin to shape the breath as you come to your next inhale,
Seeing if you can create equal lengths of breath for your inhale and your exhale,
Inhaling through the nose and exhaling out for the same exact length of the inhale,
Inhale matching your exhale with smooth transitions,
As you inhale,
Allowing the belly to rise and exhale,
Emptying belly compresses into the lower spine,
Allowing your breath to anchor you into this present moment,
As you come to the end of your next exhale,
Begin to rest your awareness in the center of the forehead,
Breathing in to the space and breathing out,
Following the breath,
Tracing it through all the way to the center of the forehead and out.
Now bring your attention to the tip of the nose,
As you begin to sense the mantra,
So Hum,
Moving in and moving out on the breath,
Noticing the vibration of So riding on the inhale and Hum vibrating on the exhale back outside the body,
So rides on the inhale pulling it in to the center of the forehead,
Hum pulsating on the exhale,
So traveling on the breath,
Filling,
Nourishing,
Hum surrendering,
Releasing.
Now release the mantra while sensing into the center of the forehead,
Any vibration,
Sensation you may feel or sense staying here for the next few moments.
If thoughts arise,
Gently lead your mind back to the calm center of your inner focus,
Gently coming back into the present moment,
Allowing the eyes to gently open.
May you take the same level of awareness with you throughout the rest of your day.
