Hamsa Mantra Meditation.
Make your body comfortable in your seat.
When you're ready,
Close your eyes.
Feel your breath and take a moment to deeply check in with your body.
Feel the position of your body.
Feel the condition of your body if you feel tired or you feel energized.
However your body is right now,
Just breathe into it and welcome your body into this practice.
You can scan through and see if there's anything that feels tense or gripped.
Just breathe into any place that feels like it needs to relax.
Any place in your body that feels like it needs to wake up a little bit.
Just breathe into it.
Bring your whole body into this meditation.
Relax the space between your eyebrows.
Relax your face.
Relax your mouth,
Your lips,
Your tongue.
Let your chest be nice and open,
But keep your belly relaxed.
Relax your pelvis,
Your legs.
Let them support you well in this meditation,
But let them be open and relaxed.
Feel the flow of your breath coming in and out.
Bring your attention right into the middle of you.
Right in there where your breath is moving at the deepest level.
Right in where your in-breath ends and turns around to become your out-breath.
Relax everything on the outside and bring all of your attention right into that place.
Right into the middle of you.
Deeply relax your head.
Deeply relax everything.
As you feel the flow of your breath,
Begin to mix the syllables of the mantra,
Hum,
Sa,
With your breathing.
Hum as you breathe in.
Sa as you breathe out.
Hum going all the way in,
Right into that middle place.
Sa going all the way out.
At first,
Just get used to this rhythm.
Get used to this synchronization of the syllables with your breathing.
And you can choose how the mantra is.
So if you hear the mantra in a voice,
Like a voice is speaking the syllables,
You can choose if it's loud or soft,
Like a whisper or like a stronger voice.
You can play with it and find what is most resonant for you.
Because it's so internal,
You want to make this voice very sweet.
You want to make it very gentle,
At least at first.
A few more rounds.
Just let it become very natural.
You're not forcing it.
You're just feeling that vibration,
Hum.
You're feeling the vibration,
Sa.
And let your breath be as natural as it can be.
Just coming in and out on its own.
And you're there,
Just making this sweet effort to include the syllables of the mantra with your breath,
Hum,
Sa,
In,
Out.
And as you feel that vibration going right in there,
Right into that innermost place in you,
Let yourself relax around that vibration.
It's like you're embracing the vibration of the mantra by relaxing around it.
It's like you're hugging it so gently,
So lovingly.
Also notice the M part of the Hum.
The M happens in that deepest place.
Notice also the silence after Sa.
Sa ends outside,
In the void.
Embrace the movement of the syllables and also embrace the spaces between the syllables.
As much as you can,
Let this whole practice be filled with a loving energy.
Let the embracing of Hum,
The embracing of Sa.
Let it be a very soft and warm embrace.
Hum,
I am.
Sa,
That.
Hum,
I am.
All that you are,
Your body,
Your life,
The ways that you are,
All of that Hum,
You're embracing it with so much love,
Sa,
That,
That absolute,
That infinite source energy.
That too,
We embrace with love,
We surrender with great love into that vastness of Sa.
Every in-breath is this warm,
Loving incarnation,
Arrival.
Every Sa is a warm,
Loving death,
Release,
Surrender into the source.
As you relax into the Hum,
Sa mantra,
Sometimes the breath becomes very gentle.
It becomes very subtle.
It may even seem to stop or become very still,
That's okay.
Wherever it stops,
Just release into that vibration.
As the breath moves again,
Resume the mantra,
But keep feeling it deeper and deeper.
Let the vibration be so intimate and so loving.
Every Hum,
Every Sa,
Infinite love in and releasing into that infinite love as you breathe out.
If you wander off,
If you start doing something else,
If you fall asleep or space out,
It's fine.
The mantra is right there in the next conscious breath,
The next Hum,
The next Sa,
A little bit more,
See if there's anything left to surrender,
Anything left to be absorbed into the mantra.
Let your whole being be saturated with this energy.
Your breath keeps going,
So the mantra can also keep going,
But you can deepen your breath,
Make it more physical,
Let your body move,
Holding onto the energy of the mantra and the space that you've created with this meditation.
When you're ready,
Open your eyes.
