Welcome to this Sohum meditation practice.
Start by finding a comfortable meditative seat,
Either sitting on the floor in a cross-legged position or sitting in a chair with your back upright and your feet on the floor.
As you begin to settle into your seat,
Allow your eyes to close.
Soften your body here.
Make small adjustments as you need.
As you begin to settle in,
Bring awareness to your spine and align the crown of your head with your neck,
All the way down to the base of the spine.
So from the root of the body to the crown of the head,
And fully supported.
Relax your shoulders and continue softening the way that you hold your body.
Gradually you'll sense a stillness arising from within,
Unforced and not rigid.
Breathe into stillness as it arises for you.
Continue relaxing your breath,
Allowing a smooth and even flow in and out through your nose.
Bring awareness to the crown of your head.
Relax and soften down your face,
Your jaw,
Your neck,
All the way down your body,
Your shoulders and arms,
Your torso and your legs.
Your body and breath are held and supported in an effortless way.
At the top of your inhalation,
Simply relax.
Allow the exhalation to follow.
At the bottom of your exhalation,
Soften and relax and allow the inhale to follow.
So you create this unbroken stream of breath.
The breath has a natural sound,
A silent sound.
So hum,
Meaning I am that.
I am that divine power.
I am all that is.
The inhalation has the natural sound so,
And the exhalation has the natural sound hum.
As you breathe effortlessly,
Begin to listen for that silent sound.
So on the inhalation,
Hum.
On the exhalation,
The sound extends for the length of each breath.
So on the inhalation,
In your mind,
You begin to hear so and on the exhalation,
You begin to hear hum.
Hearing that sound in your own voice,
Silently in your head.
Continue with that effort and bring your awareness to the base of your nose,
The opening of the nostrils.
Sense the breath moving evenly through both nostrils.
Listening for the sound of so on the inhale.
Then hum on the exhale.
On the inhale,
Allow your awareness to travel from the opening of the nose to the space between the eyebrows.
On the exhale,
From the eyebrows back down to the base of the nose.
Inhale from the base to the eyebrows,
Deep within the center of the head.
Then exhale from the eyebrows down to the base of the nose.
The breath flows effortlessly,
Riding that silent sound of so hum.
Allow your next inhalation to rise all the way up to the crown of the head.
And on your exhalation,
Exhale all the way down to the base of the spine,
The root of your body.
Inhale from the base of the spine up to the crown.
Exhale from the crown down to the base of the spine.
And continue.
Your inhalation,
Your awareness moves upward.
Your exhalation,
Your awareness moves downward.
Continuing to sense and hear that silent sound of so and hum.
Exhale once again down to the base of the spine.
And this time,
Inhale back up and allow the awareness to rest at the space between the eyebrows,
Deep within the center of your head.
Breathe with a relaxed effort into that space.
Each inhalation,
So.
Each exhalation,
Hum.
Thoughts will naturally arise.
Simply allow them to pass by like clouds moving in the sky.
Your awareness stays on the breath,
On that subtle sound of so hum.
You're welcome to stay here as long as you'd like.
When you're ready to close,
Allow your awareness to fill the space of your body.
Take a moment to notice your experience and enjoy the peace and presence that you've created through your practice.
Sensing the nourishment of each inhalation and the cleansing of each exhalation.
If you'd like,
You can bring your hands together at your heart,
Honoring the sacredness of your true self.
Your true self.
Om.
Shanti.
Shanti.
Shanti.
Namaste.
