Hari Om,
Please get ready for meditation.
Find a comfortable seated posture with the weight distributed evenly between both sits bones.
Spine straight.
Neck slightly back,
Shoulder soft.
Close the eyes.
Place the tip of the tongue behind your upper teeth.
Hands in yana mudra with the thumb and index finger touching,
Palms facing down.
Feel the body posture become steady and still.
And become completely aware of your body and its stillness.
Begin to notice your natural breathing without changing the flow of breath.
Just notice your inhale and exhale.
Notice how they follow each other like a flow,
Like a wave effortlessly.
Now begin to soften the inhalation followed by a softer exhalation.
Notice how as the body relaxes,
The breathing becomes softer and smoother.
And notice how as the breathing becomes slower,
The body relaxes more and more into the pose.
Now direct your attention to the breathing in the throat.
As you breathe in and out,
Feel the breath moving through the throat.
And now become aware of the breath moving from the navel to the throat.
As you bring your awareness to the navel.
Exhale slowly in a straight line all the way to the throat.
And then exhale slowly in a straight line from the throat to the navel.
Count to four each time you breathe in and out without any effort.
Go on breathing up and down from the navel to the throat.
And from the throat to the navel until the breath moves up and down this fixed pathway without any conscious effort.
Leave awareness of breath for a few moments and visualize a psychic passage between the navel and the throat at the front of the body.
See the psychic passage as a long thin transparent tube connecting navel and throat.
This tube is hollow inside and open at both ends like a flute.
Visualize this luminous transparent tube and move your awareness up and down together with the breath.
Feel the breathing moving between navel and throat while you inhale the breath ascends from navel to throat.
And while you exhale the breath descends from throat to navel.
Visualize with each ascending and descending breath the inside of the psychic passage.
Feel the flow of breath and consciousness ascending and descending together through the psychic passage.
Become aware of the energy,
The prana moving together with the breath.
Be aware of the life force energy prana moving with breath inside the psychic passage.
Now listen carefully to the sound of each breath as it moves up and down the frontal passage.
As you breathe in you hear the sound SOH.
And as you breathe out you hear the sound HUM.
This SOHUM mantra is not separate from the breath.
You're not repeating it verbally.
It is already going on within the breath each time you inhale and exhale.
Feel the entire breathing process is taking place inside the psychic passage.
Nothing else exists outside of the psychic passage just the breathing and the mantra SOHUM.
I am that.
Exhale for just a few moments with the same pattern.
And now we will change the mantra awareness from SOHUM to HUMSO.
The breath awareness in the frontal passage remains the same.
The awareness starts at the exhalation from the throat down to the abdomen.
Bring your awareness to the throat.
Exhale through the psychic passage from the throat to the navel and hear the sound HUM.
And inhale from the abdomen to the throat and hear the sound SOH.
That I am.
HUMSO.
Begin each round from the space at the throat with the exhalation and the mantra HUM.
Followed by inhalation and mantra SOH from the abdomen.
Continue just a few more minutes with the same rhythm.
If you find yourself slouching straighten the spine one more time.
Face is still relaxed.
Shoulders are still soft.
Eyes are still closed.
And now resume your normal breathing without hearing the sound SOHUM or HUMSO.
Just your normal breath.
Notice how perhaps the rhythm is a little slower,
More relaxed than before you started the practice.
Gently bring the hands together at the heart with the palms touching.
Bow the head to the heart in honor of who you truly are.
A divine being inside the human body.
And then round the palms of the hands vigorously creating heat between them.
Cup the eyes.
Blink the eyelids.
Open and close a few times then leave them open.
Release the hands to the side of the face.
Side of the body and all the way down.
Your meditation is now complete.
