Hi,
Welcome to this meditation with the mantra Soham.
A meditation that connects us to the natural sound of our breath.
Helping to quiet the mind,
Reduce anxiety and focus attention on the present moment.
Find a position where you feel comfortable and supported.
With your spine aligned.
You can sit in a chair with your feet firmly on the ground.
Or you can see it crossed by it on a cushion.
You can also lie down if that is more comfortable for you.
Let your hands rest gently.
You can turn your palms upwards to receive energy or downwards to feel more grounded.
Gently close your eyes or soften your gaze focusing on a point on the floor in front of you.
Take a deep,
Cleansing breath through your nose.
And feeling your lungs filled.
And release the air through your mouth.
Repeat once more.
Inhale deeply.
And release the air in a slow relaxing exhale.
Allow your shoulders to drop.
Moving away from your ears.
Release your jaw.
Feel the small muscles around your eyes relaxing.
Bring your awareness entirely to the present moment.
Letting go of whatever you were doing before.
Let your breath find its natural rhythm without effort.
You don't need to control it,
Just observe it.
We will now introduce the ancient Sanskrit mantra,
Soham.
This mantra translates to I am that or I am the infinite.
It connects us to the universal flow of life.
Reminding us that we are an integral part of everything that surrounds us.
On your next natural inhale,
Silently say the word SO in your mind.
In the on our next natural exhale,
Silently say the word HOME.
Inhale,
Soothe.
Exhale,
Hum.
Let the sound of these words accompany the natural duration of your breath.
Continue to anchor your mind in this rhythm.
So,
On the inhale,
Arm on the exhale.
If your mind starts to wander with thoughts,
Worries or external sounds.
Know that it is perfectly normal.
Gently and without judgment.
Guide your attention back to the rhythm of the air and the mantra.
Inhale,
Soul.
Exhale,
Arm.
Notice the cool air entering through your nostrils on the sole.
Feel the warm air leaving the body on the hum.
Now allow a longer period of silence.
Where you connect only with this sound,
This mantra.
So,
Huh.
I am dead.
Remember that you are not your thoughts,
You are the consciousness that observes them.
So calm.
Gently release the mantra,
Let go of the words soul and hum.
And simply rest in the stillness you have created.
Feel the calm energy in your body and notice the sense of space in your mind.
You are whole.
You are connected.
You are present.
Slowly begin to bring your awareness back to the space where you are.
Feel the weight of your body against the support of the chair or the floor Gently move your fingers and toes.
Let your breath deepen a little.
And reuse the air.
When you feel ready at your own pace.
Gently open your eyes.
Thank yourself for having dedicated these minutes today to pause,
Breathe,
And just be.
Thank you for being here,
For practicing and for practicing with me.
