Welcome beautiful soul to this mantra and mudra meditation.
It's offered as a space to support your nervous system and invite a sense of ease.
And when life feels demanding,
We can find ourselves carrying tension,
Feeling restless or struggling to settle.
And in this practice,
We'll bring together a hand gesture,
Natural breathing,
And the Sanskrit mantra,
Soham,
Giving our attention a steady place to rest.
There is no need to force yourself to relax,
You are simply offering your body a few minutes of kind attention,
With room to soften in its own time.
So find a comfortable position,
Seated or resting,
With your body supported.
Your eyes may close softly or they can remain open with an easy gaze.
Rest your hands comfortably in your thighs or beside you,
Palms facing upward.
Now gently touch the tip of each index finger to the tip of its thumb on both hands and allow the remaining fingers just to soften without stretching or pressing.
This gesture is called the Chin Mudra.
And let it be a beautiful reminder to return to this moment.
And if the gesture feels uncomfortable,
Just simply rest your hands.
And our Sanskrit mantra Soham,
Meaning I am that,
An expression of connection with the greater whole.
And we will repeat it silently,
Saying so.
.
.
In the incoming breath and hum on the outgoing breath.
So,
Sew on the in-breath,
On the out-breath.
There's no need to deepen your breathing or hold it.
Just allow the words to follow your natural rhythm.
If following the breath feels unsettling,
You can repeat the mantra gently while noticing the support beneath you.
So let's start together and we'll do four minutes.
With this beautiful practice.
I'll start a timer and I will finish with a little bell as well.
So let's begin.
Breathing in the SO.
Breathing out,
Hum.
Breathing in and out.
Breathing out hum.
You continue on now.
So with the incoming breath,
Hum with the outgoing breath.
Just keep your fingers touching lightly.
There's nothing new to achieve here.
When your attention wanders,
Just return to the next breath and the next repetition.
And for these final few moments,
Let the mantra continue within you.
So,
Palom.
Feel the support beneath your body.
Let each breath arrive and leave in its own time.
And you can return to this practice whenever you would like to offer your nervous system a gentle pause.
Whether you notice a change or simply appreciate taking this time,
Let the practice be enough as it is.
Pranama.
