I welcome you to find a comfortable seated position,
Whether it be cross-legged on a cushion or seated on a chair,
Visualizing a nice string pulling you from the crown of your head up.
So when you inhale,
You feel a nice lengthening of the spine.
And as you exhale,
Feeling a sense of groundedness.
And before we begin our meditation,
I welcome you to integrate your circular diaphragmatic breath.
So as you inhale through your nostrils,
The abdomen expands.
And as you exhale,
The abdomen moves towards the spine.
Breath out the nose.
And whatever your capacity to inhale is,
I welcome you to exhale to the same length.
So if your capacity to inhale is to the count of four,
Exhale to the count of four,
Allowing each inhale to flow into the exhale and each exhale to flow into the inhale,
Creating a smooth circular diaphragmatic breath.
I now welcome you to visualize your alternate nostril breathing.
So as you inhale,
Feel the breath move in through the left nostril all the way into the midbrain.
And as you exhale,
Feel and visualize the breath move out the right nostril.
And then inhale through the right nostril all the way into the midbrain.
And exhale through the left.
That's one cycle.
I welcome you to continue at your own pace as you inhale through the left nostril,
Exhale through the right,
And then inhale through the right,
And exhale through the left.
Please continue to do so at your own pace.
And now visualize the breath or the life energy going into both nostrils as you inhale into the midbrain.
And as you exhale,
Visualize and feel it leave through the nostrils.
As you inhale through both nostrils,
Feel or see the breath make its way all the way into the midbrain.
And as you exhale,
Feel or see the breath move out the nostrils.
And as you continue to do this,
I welcome you to see a beautiful almond-shaped light in the midbrain become brighter and brighter with every inhale and bigger and bigger with every exhale.
And as you continue to inhale through the nostrils into the midbrain and exhale out the nostrils,
I welcome you to see if you can hear the sound so as you inhale and hum as you exhale.
Notice if the natural sound of the inhale is so.
And the natural sound of your exhale is hum.
As you continue to inhale through the nostrils into the midbrain,
Notice if you can hear the sound so.
And as you exhale,
Notice if you can hear the sound hum.
So hum means I am that,
Answering the question,
Who am I,
If not this body,
If not this mind?
I welcome you now to rest your awareness at the midbrain for the next few moments,
No longer controlling your breath,
And simply watch and observe that light in the midbrain.
Then if you'd like,
You can integrate your mantra,
So hum,
Without connecting it to your breath,
Simply repeating internally,
So hum,
So hum,
So hum.
And as you continue to repeat your mantra,
You can also keep your awareness at that point in the midbrain,
So hum,
So hum,
So hum.
And if your mind wanders,
Simply bring it back to your point of focus at the center of the brain and your mantra,
So hum.
Eventually,
You will become absorbed with your mantra and or your point of focus at the midbrain.
Be the witness.
If you'd like to continue in this meditative state,
I welcome you to do so.
And when you're ready to end your practice,
Feel free to bring your awareness down to the abdomen,
And then taking a deep inhalation through your nostrils,
Expanding the abdomen,
And then exhaling chin to your chest,
Taking a slight pause in the breath as you bring a big smile to your face,
Then perhaps gently open the eyes,
And then inhaling back up with a smile,
And exhale.
