Namaste.
My name is Raman.
Today we will practice humming meditation.
This meditation helps you release any tension or stress stored in your body or mind.
It not only re-energizes every cell of your body,
But also takes you into the zone of deep peacefulness.
So,
Let's find a comfortable and undisturbed place to sit in.
You can sit on a chair or cross-legged.
If you're sitting on a chair,
Keep your feet comfortably rested on the ground.
Now listen to the instructions very carefully.
In this meditation,
We will inhale through the nose and we'll make a humming sound while exhaling.
As if chanting OM with our mouth closed.
Inhale slowly and as deeply as you can.
And make the humming sound like this.
The most important thing is to listen to your hum and feel the vibrations in your body while making the humming sound.
Just keep listening to your hum with all your attention and presence.
And if you get lost in your thoughts,
Gently bring your attention to your hum.
Let each pore and part of your body be immersed in your hum and its vibrations.
It's okay to take a pause in between if you feel tired.
So,
Let's start.
Close your eyes if you have not closed them already.
Sit with your back comfortably straight,
Head,
Neck and spine in a straight line.
Alert yet relaxed.
Relax your forehead.
Relax your eyes.
Soften your jaw.
Relax your complete body.
Hands on your knees or in your lap.
Now take a mental resolve to sit still till the end of this practice.
If you still have to move any of your body parts,
Do it very slowly and with complete awareness.
Now glance through your body and observe different sensations in different parts of your body.
Feel the natural state of your body.
Feel the weight of your body supported by your sit bones.
How do you feel in this moment?
Are you feeling light?
Are you feeling heavy?
Are you feeling stressed?
Are you feeling peaceful?
Just observe without trying to change,
Label or resist anything.
Just know it as it is.
Do you feel your energy stuck somewhere?
Do you feel any tension in your body?
Keep on looking at your body without any judgment,
Without trying to change it.
Now take a deep,
Slow,
Conscious breath and start making a humming sound with exhalation.
Listen to your hum.
With all your attention,
Feel the vibrations in your body.
Energy and attention into humming.
Become a hum itself.
Last 2 minutes,
Put all your energy and attention into your humming.
Listen to the sounds.
Feel the vibrations in your body.
Stop.
Now just sit still for a few minutes,
Enjoying this space,
Your own company.
Fully alert,
Present.
Be aware of sounds around you.
Sounds coming from far off places.
Sounds coming from nearby places.
Be aware of physical sensations in your body,
Vibrations in your body,
Any pain,
Itching,
Pleasant or unpleasant sensations.
And be aware of this silence,
This space,
This stillness inside you.
Be very alert,
Awake,
Present,
Conscious.
Tune into this zone of silence,
A feeling of presence,
Aliveness and wakefulness.
When you notice you are lost in your thoughts,
Just come back to the present moment.
Your senses,
Your body,
Your breath and this silence and this aliveness and this wakefulness.
Now before we end our practice,
There is some homework for you.
When you find yourself waiting for somebody on a zoom call or a phone call,
Bring your attention to the sounds around you and use them to come back to the present moment.
Now if you want to come back,
Gently wriggle your toes,
Wriggle your fingers.
You can give your body a good stretch.
Bring your palms together in a namaste position and rub them to generate heat and feel the warmth and comfort of your palms over your closed eyes.
Gently open your eyes.
If you have any questions regarding your practice or want to share your experience,
Please feel free to drop me a note at ramanatidhanam.
Com wishing you peace and awareness for the rest of your day.
Thank you so much for practicing with me.
Namaste.
