This meditation practice is a technique utilizing multiple points of focus.
In this practice,
We will become focused on our breath flowing from the navel up to the throat pit and back down again.
After some time,
We will begin to integrate a mantra,
The mantra that is said to be the sound of the breath,
SO HUM.
As we inhale from navel to throat,
Mentally hear or repeat SO,
And as we exhale,
Throat to navel,
Mentally hear or say HUM.
Using multiple points of focus is a powerful way to train the mind.
Take as much time now as you need to become settled and comfortable in your meditation posture,
Whether sitting in a chair or sitting cross-legged upon the floor.
Once you become settled,
Feel your body becoming steady.
Feel your body becoming still.
Slowly begin to soften your muscles,
Releasing any held tension in the face,
In the shoulders,
In the chest,
Or the abdomen.
Visualize your body now as though looking into a mirror,
Visualizing your whole body from the top of your head to the tips of your toes,
In your seated posture,
Prepared for the practice of meditation.
Begin now to listen for the outside sounds.
Pay attention on the sense of hearing.
Begin to listen carefully,
Hearing each sound as it is,
Without analysis,
Without naming,
And then move on to a new sound.
Keep listening,
Beginning to tune in to the sounds between the sounds,
And then settling the attention on the sound of the breath.
Listen to your body breathing.
Take the awareness now down to the navel.
Become aware of the navel center.
Feel this point,
And on the next inhalation,
Feel the breath rising from the navel center up through the heart space to the throat pit.
Retain awareness at the throat pit,
Feeling this point,
And when the body is ready to breathe,
Feel the breath descend from the throat pit down through the heart space to the navel.
Keep breathing like this,
Inhaling up,
Navel to throat,
Exhaling down,
Throat to navel.
Breath is effortless and spontaneous throughout.
Continue breathing like this,
Totally focused.
Begin to notice the spaces between inhale and exhale when awareness is retained at the throat pit,
And the spaces between exhale and inhale when the awareness is retained at the navel.
Begin to integrate the mental repetition or the heard sound of so hum.
So on the inhale,
Hum on the exhale.
Breath,
Mantra,
And awareness moving together,
Navel to throat,
Throat to navel.
If thoughts come,
Know that the mind has wandered.
Gently guide the awareness back to the practice,
To the breath,
The mantra within the navel throat passage.
Gently guide the awareness back to the practice,
To the breath,
The mantra within the navel throat passage.
Gently guide the awareness back to the practice,
To the breath,
The mantra within the navel you you you you you and now let go of the mantra continue on with the breath in the passage noticing if the mantra is still repeating on its own you you you let go of the breath in the passage and shift the awareness to the space in front of the closed eyes become aware of this infinite space the space of the mind of the consciousness and begin to observe this space carefully as the witness the observer sit back and watch watching for shapes or colors images patterns to be revealed you you in this space visualize a candle flame or a point of light level with the eyebrow center and see the flame or the point of light clearly holding it in the awareness you and when the flame begins to flicker or fade allow it to do so and begin to deepen your breath as you deepen your breath guide your awareness back to your physical body feeling your whole body in its position in contact with the floor or the chair beneath or behind visualize your body seated in this room and see the room around you remember the day of the week and the time of the day know that you have been practicing meditation and the practice is now complete be aware of how this practice was for you and remember that meditation is a practice and a process whenever you're ready beginning to wiggle your fingers and your toes coming fully back into your body and preparing to move back into your day with a new quality of awareness
