Hi,
I'm Rhonda Mills.
I'll be sharing a simple yet profound approach to meditation which I learned from my teachers.
Sit comfortably in your meditation posture.
Sit with your spine tall.
Close your eyes and let your body rest.
Bring your awareness to the flow of your breathing.
Let your breath flow out and in,
Easily and smoothly.
Each exhalation carries away fatigue and tension.
With each inhalation,
Draw in fresh energy.
At the end of each inhalation,
Simply relax and exhale.
At the end of each exhalation,
Simply relax and inhale.
Weave each breath into the next.
As you continue to breathe,
Travel from your head down to the base of your spine,
Relaxing your body.
Then return your awareness to the crown of your head.
Continue,
Allowing your awareness to move down to the base of your spine on exhale.
And to the crown of your head on inhale.
Have the sense that your attention,
Your awareness,
Falls into this pathway.
Like a familiar trail you walk on again and again.
Like a familiar trail you walk on again and again.
Now relax and breathe as if every cell in your entire body is breathing.
Your breath is like a gentle wave.
Emptying and filling your whole body.
Now we'll add a silent sound to the practice.
Each time you happen to inhale,
You exhale.
Each time you happen to inhale,
The internal sound is SO.
Breathe this nourishing and replenishing sound into your cells.
Allow the internal sound of SO to fill the entire space of your inhalation.
Each time you happen to exhale,
The silent sound is HUM.
Each time you exhale with HUM,
Feel as if all your cells relax and soften just a bit more.
Allow the sound HUM to accompany your entire exhale.
Continue to practice mentally repeating the sound SO HUM with each inhalation and each exhalation.
Now relax and breathe as if every cell in your body is breathing.
Each time you happen to inhale,
The internal sound is SO.
Now relax and breathe as if every cell in your body is breathing.
Each time you happen to inhale,
The internal sound is SO.
Now relax and breathe as if every cell in your body is breathing.
Each time you happen to inhale,
The internal sound is SO.
Now relax and breathe as if every cell in your body is breathing.
Each time you happen to inhale,
The internal sound is SO.
Now relax and breathe as if every cell in your body is breathing.
Each time you happen to inhale,
The internal sound is SO.
Now bring your attention to the heart center,
Just behind the center of your breastbone or more toward the spine in your chest area.
As your awareness first moves into this area,
Allow your awareness to expand in the heart area with the sound SO on your inhalation and concentrate your awareness on a single point in the heart with the sound HUM on your exhalation.
This easeful movement between expansion and one-pointed focus in the heart helps to center your attention in the heart.
Eventually your attention and energy rest in a field of energy in your heart,
Similar to the way you might rest your body in a hammock,
Effortless.
As your attention centers in the heart and becomes stable in the heart center,
The mantra transforms.
It begins to arise as the sound HUMSA and pulses from your heart center independently of your breathing.
Rest with your awareness in your heart and allow the sound of the mantra HUMSA,
Combined with your concentrated energy and attention,
To nourish your heart and nourish the very core of your being.
This is the end of the video.
Thank you for watching.
Thank you.
Thank you.
Thank you.
Thank you.
Turn your attention to your physical body.
Feel yourself breathing in and breathing out.
Feel yourself in your meditative seat.
Bring your palms together in front of your chest in Anjali Mudra or prayer position.
Gently lower your chin and reflect with appreciation on your practice.
You and we truly are blessed.
Namaste.
