Find a comfortable posture,
Keeping the head and neck in alignment with the spine.
The shoulders are back and relaxed,
Away from the ears.
Chin is parallel to the floor,
Slightly tucked in.
And placing the hands on top of the thighs or knees.
Allow the body to become completely still.
Withdrawing the mind from any other times and any other places.
Detaching the mind from the external distractions.
Letting go of the past,
Letting go of the future.
And bringing the mind right to the place where you sit it.
Be fully aware of your whole body,
From head to toes,
And toes to head.
Be aware of every corner of your body.
Keeping the awareness within the physical body.
And for a moment feel as if you were breathing in and out through your entire body.
Inhaling the vital energy.
Exhaling all your worries,
Fears and anxieties.
Allow the forehead to relax.
Relax all the facial muscles.
Relax the neck and shoulders.
And feel a wave of relaxation spreading through your entire body.
From the top of the head all the way down to your feet.
And from the feet all the way back up to the head.
The whole body is completely relaxed.
And now bringing the awareness to the movement of the breath in the body.
Observing the abdomen expanding as you inhale.
And contracting as you exhale.
Ensure there is no movement on the chest,
No movement on the shoulders.
The whole body is completely still.
See the abdomen is moving according to the movement of the breath.
And as you observe the breath allow the breath to slow down.
Allow the breath to become very smooth,
Silent and continuous.
And breathe in and out through the nostrils.
Observe in the breath.
Notice if you were observing somebody else breathing.
Making sure that you are not doing the breath or forcing the breath in any way.
Fully aware of each inhalation.
Fully aware of each exhalation.
Continuous awareness of the movement of the breath.
Now bringing the awareness to your nostrils.
Try to feel the gentle touch of the breath of the nostrils.
Noticing the sensations of the breath as it moves in and out through the nostrils.
Noticing the temperature of the breath and the volume of the breath and the length of the breath.
Noticing the intensity of the breath.
And the inhalation you can mentally repeat.
So in the exhalation you can mentally repeat.
Inhaling,
So.
.
.
Exhaling,
Hum.
.
.
But making sure that you are not changing the rhythm of the breath.
Simply allow the mental repetition to follow the rhythm of the breath.
Inhaling,
So.
.
.
Exhaling,
Hum.
.
.
So hum is a Sanskrit mantra.
That means I am that,
The supreme consciousness and pure self.
But you don't need to think about the meaning.
Just focus on the mental repetition.
Exhaling so.
.
.
Exhaling,
Hum.
.
.
So.
.
.
Exhaling,
Hum.
.
.
And moving the awareness from the nostrils to the point between the two eyebrows.
The third eye,
The adhyayas chakra.
And with the mental repetition.
Inhaling so.
.
.
Exhaling,
Hum.
.
.
And moving the awareness from the nostrils to the point between the two eyebrows.
And as you mentally repeat the mantra with the breath.
You can imagine that you are inhaling and exhaling through this point between the two eyebrows.
Inhaling so.
.
.
Exhaling,
Hum.
.
.
Exhaling so.
.
.
Exhaling.
.
.
Fixing the inner side of the space between the two eyebrows.
Your full attention is at this point.
While mentally repeating so with the inhalation.
And with the exhalation.
Now letting go of the breath awareness.
Now we're gonna try to listen to the hum mantra.
Pulsating and vibrating at this point between the two eyebrows.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Continue to listen internally to the sound of hum.
Vibrating right at the point between the two eyebrows.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Your full attention is at the point between the two eyebrows.
While listening and feeling the vibration of hum right at this point.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Hum.
.
.
Now letting go of the mental repetition.
Simply be aware of the silence and the stillness for a moment.
Be fully aware of yourself sitting in this posture.
In this place.
At this point in time.
Be aware of your surroundings and everything that is going on right at this moment.
And very slowly.
Bringing the palms of the hands together in front of the heart.
Spreading the benefits of this meditation in all directions and for all beings.
May all beings be happy.
May all beings be free from illness.
May all see what's positive and beautiful.
And may all be free from suffering.
Hum.
.
.
Peace.
.
.
Peace.
.
.
Peace.
.
.
And very slowly.
Slowly you can open the eyes.
