Welcome,
Beloveds.
Today we will practice a mantra meditation,
Repeating the words,
So Hum,
I Am.
Find a comfortable seated position.
Close the eyes.
Feel the shoulders relax back and down.
The crown of the head lifts your body up toward the sky,
And at the same time,
The hips and the legs are heavy and relaxed.
Feel a space between your teeth so the jaw can soften.
Bring your attention to the feelings of the breath flowing in and out of the body.
With each inhalation,
Feel the expansion of the belly and the chest,
And each exhalation,
Feel this relaxation moving through the body.
Become aware of what is happening in the mind.
Where are the thoughts taking you today?
Into the future?
Into the past?
There's no need to judge the mind to judge these thoughts.
The mind is like a garden,
And the seeds that we plant in the garden are what blossom and flourish.
The garden is a neutral space.
Our thoughts and focus plant the seeds,
And our continued attention is what waters them and feeds them.
So there's nothing to judge in this mind.
Also,
Sense if there are any emotions present.
And again,
There's nothing wrong with this experience.
Emotions are part of life,
And you could even say the richest part of life.
So whatever's arising,
Just let it be.
Notice it,
Take a breath,
And let it be.
Feel what's happening in your body,
Your whole body.
Slowly scan the body from the crown of the head all the way down to the soles of the feet.
And again,
Feel the body breathing this easy flow of breath in and out.
And now as you inhale,
Hear the sound,
The word in your mind,
So.
And as you exhale,
Hear,
Feel the sound,
The word hum.
You inhale,
So.
Exhale,
Hum.
So,
Hum.
So,
Hum.
Allow your mind to follow silently repeating,
So hum.
So,
Hum means I am.
So,
Hum.
As the mind wanders to distraction,
Thoughts,
That's okay,
Gently guide it back to the repetition of so,
Hum.
So,
Hum.
So,
Hum.
The body lets go more and more with each breath.
The shoulders soften.
The back relaxes.
The jaw releases.
So,
Hum.
So,
Hum.
So,
Hum.
So,
Hum.
So,
Hum.
So,
Hum.
So,
Hum.
So,
Hum.
So,
Hum.
Release the mantra.
Feel the natural flow of the breath.
So,
Hum.
I am.
I am peace.
I am joy.
I am love.
I am bliss.
Take a slow,
Deep breath in and out.
Move the fingers and toes,
Welcoming consciousness back to the body,
Back to the space around you,
Within you.
Take your time to stretch a little.
Place your palms over your heart.
And let us repeat these words to ourselves one more time.
I am peace.
I am joy.
I am love.
I am bliss.
I am light.
Take a slow,
Deep breath in and out.
And when you're ready,
Open the eyes.
Thank you for sharing your practice with me today.
I love you so.
I love you.
