So in this next 60 seconds or so,
Getting nice and comfortable,
Tall,
Supported.
Aligning the central axis,
The crown over the root.
And when we think of that line and feel into it,
It's as though when we align,
We move back a little bit,
Like this imaginary wall is holding us and supporting the back of the skull,
Shoulders,
Shoulder blades,
And our seat is heavy as we let go and allow the earth to hold us.
The most important thing is that you are comfortable and steady.
Begin now to sense the sounds around you.
Sensing the sounds around you.
You are the observer,
The listener.
Resting your mind,
Resting your body,
Noticing the sounds all around.
Sense of hearing,
Moving from sound to sound,
Whatever's here,
Allowing the sounds.
Resting your mind,
Resting your body,
You are the observer.
Gradually we allow the body to become still.
Simply rest in your body.
The muscles soften,
The bones steady supporting you.
Let your body,
Your seat,
Support you.
Almost at the same time,
You will begin to notice your breathing.
The breath flows in,
Bringing fresh energy.
The breath flows out,
Releasing heaviness or stuck energy.
Breathing in,
Feeling a sense of nourishment.
Breathing out,
Feeling a sense of release.
As we stay close to the breath,
The breath is an unbroken stream as you are the restful observer.
Your breath flows at the speed that's most comfortable and natural.
As you're breathing,
You can release your mental effort.
Let your body breathe.
Allow the breath to come to you.
There is movement gently happening in the abdomen and also the rib cage,
An expansion,
A contraction.
The lungs effortlessly fill and empty.
All of this happening in a restful and organic way as you are the restful observer.
This is your body breathing.
This is your body breathing.
Now gently shift your attention to the touch of breath within the nostrils.
Still the body is breathing and our attention drawn to the touch of breath inside and along the nasal membrane.
Natural and comfortable,
Organic.
You are the restful observer of the breath in the nose.
Notice the warmth as the breath flows out and a coolness as the breath enters.
The transitions from breath to breath are smooth and easy.
Notice the breath weaving one into the next,
Unforced without trying.
The transitions simply flow.
These sensations of breathing become a bit of a melting place,
A resting place.
These sensations hold the mind,
Giving it a place to rest and allowing you to release your mental effort.
Now from somewhere deep within you,
Begin to think of the sound of the breath.
The mantra that corresponds to this breathing on inhale,
Sensing the inhalation in the nose.
Think of in your mind the sound so and as you exhale think of the sound hum on inhale so on exhale hum so hum repeating to yourself silently feeling the natural flow of the breath and resting in the sound so hum aligning the pace of your mantra to the pace of the breath so hum so hum means I am that I am I am that pure being that I am continue being with the breath in the nose the mantra so on the in breath hum on the out breath gradually begin to sense that your breath is flowing naturally smoothly easily your mind your awareness rests in the sound of your breathing and the mantra sound fills the space of your mind you rest in the mantra and the mantra sound fills the space of your mind your awareness rests in a sound in your mind the sound that evokes a presence in your own being I am that pure self who I am so hum many Vedic scholars have interpreted that that in the mantra to represent the universe and is now widely understood that the so hum mantra symbolizes the fact that we are all connected to the universal energy that is constantly supporting and nourishing us and the ways we need and desire that falls into the same concept as oneness or I am one with the universe so hum the tide of life that moves through all things all beings all time and space join the palms together in front of the heart Anjali mudra swishing the palms together noticing the warmth the energy vitality and we draw this into the body as we place the hands just in front of the closed eyes and take a few deep breaths in allow this nourishment to fill your every cell palms meet together back in front of the heart Anjali mudra bowing the head Oh peace peace peace
