We will take a journey to our inner depths while riding the breath.
Sit in an upright position with head,
Neck and spine in vertical alignment.
Touch the tip of your thumb and forefinger.
Start to breathe in the stomach.
Relax the stomach muscles with eyes closed.
Breath comes in,
Breath goes out.
Slow waves of breathing in the stomach.
Witness the waves of breath in the stomach.
Listen to the sound of breathing.
Let the sound of breath fill the mind.
Now allow the sound of om to penetrate the mind.
Breathe in the sound of om.
Focus your attention on the heart,
Middle of the chest cavity.
Start to breathe into the heart while listening to the sound of om.
Focus on the point between the two eyebrows.
Breathe in between the eyebrows.
Now focus on the bottom of the feet.
Imagine the inhalation moves up from the bottom of the feet up to the crown of the head.
The exhalation moves down from the crown of the head out the bottom of the feet.
Now the breath becomes very deep.
All of the stomach fills with the breath.
Next the ribs move out.
Finally the chest cavity fills with breath.
Stomach,
Ribs,
Chest cavity.
Deep breath.
Next the breath becomes rhythmic like a clock.
Let the mind swing on the rhythm of the breath.
Now the breath becomes very smooth.
The inhalation and the exhalation are smooth with no breaks.
Now the breath becomes extremely slow.
Finally the breath becomes very quiet.
Notice how quiet your breathing has become.
Attention comes to the tailbone.
Focus is on the tailbone.
Imagine your spine is a hollow tube.
Imagine your breath goes up the spinal column in a spiral movement.
Pause the breath at the base of the skull and breathe out from the crown of the head.
Now the breath becomes very smooth.
The exhalation and exhalation are smooth with no breaks.
Attention comes to the third eye.
The breath becomes so soft that the exhalation does not even fog a mirror.
Soft,
Tiny,
Subtle breaths between the eyebrows.
The mind is so light it tumbles on the subtle breath between the eyebrows.
Now the same fragile,
Subtle breaths move to the crown of the head.
Deep attention to the motion of the exhalation.
Relax and let the mind float on the exhalation.
The mind rides the exhalation deep into silence.
With the inhalation in your mind recite the mantra,
So,
With the exhalation,
Hum,
So,
Hum,
So,
Hum,
So,
Hum,
So,
Hum.
Continue with the mantra.
Now the exhalation.
Thank you.
