Please sit comfortably and close your eyes.
Take a few slow,
Deep breaths.
Simply follow the inflow and outflow of your breath coming into the present moment.
Within each inhalation and exhalation,
With each inhalation and exhalation,
Allow yourself to become more relaxed,
More comfortable,
And more at peace.
Survey your body and make any adjustments you need to be more comfortable,
Relaxing your shoulders,
Your jaw,
Your eyes,
And anywhere that you feel any tension.
For a moment,
Observe the inflow and the outflow of your breath without trying to alter it in any way.
Now,
As you inhale,
Silently repeat or think the sound,
So.
As you exhale,
Silently repeat the sound,
Hum.
There is no need to focus or concentrate.
Just have simple awareness of the sound,
So,
As you inhale,
Hum,
As you exhale.
Your breath may get faster or slower,
Deeper or shallower.
However it changes,
Just observe it innocently,
Silently repeating,
So,
Hum.
Whenever your attention drifts to thoughts in your mind or sounds in your environment,
Sensations in your body,
Just gently return your attention to the mantra,
So,
Hum.
Don't look for any experience or wait for something to happen.
Just simply,
Innocently,
Go with that flow.
Please continue gently meditating.
I'll watch the time and will tell you when it's time to stop.
Please keep your eyes closed.
Stop repeating the mantra.
Stop observing your breath.
Just continue resting comfortably.
You can begin to take a few deeper breaths and stretch and move gently if you wish.
When you're ready,
Please slowly open your eyes.
Remember to take a few minutes to sit and rest easily at the end of your meditation before you resume your activity.
And have a beautiful day!
