Begin the practice by finding a nice comfortable posture,
Whether that's seated on a cushion or blanket or a chair with the back against the wall.
And in this nice rooted seat,
Let the spine rise from the ground,
Resting the palms of the hands face down on the knees to help calm the mind and ground the energy.
Draw your chin slightly down and let the back of your neck lengthen and allow this awareness to gently refine to incorporate the entire body.
Allowing yourself to scan the entire body and relax and release any tension you notice.
Allow yourself space to just notice the breath.
Notice the natural quality,
The rhythm,
The flow.
Just feel yourself breathing.
Giving yourself permission to just breathe through the entire body.
And relax.
Noticing the belly rise on the inhalation and fall gently on the exhalation.
The chest remaining smooth and still.
And as we begin to refine our work with the breath,
Allow it to smooth out and even quiet just a bit.
Inviting in or adapting the qualities of the breath being subtle and slow.
Allowing the awareness to move and rest in the body.
Allowing the awareness to move and rest gently in the nostrils.
Just feeling the breath move through both nostrils.
Out through both nostrils.
And as the body breathes,
Notice the breath carrying the subtle sound of vibration of the mantra.
So on the inhalation.
Then on the exhalation,
The body carries the sound or vibration of the mantra hum.
So on the inhalation.
Hum on the exhalation.
The sound on the inhale is the mantra so.
The sound on the exhale is the mantra hum.
So allow the mantra of so hum ride the breath for about a minute and a half.
Remembering to maintain the even flow of breath on the inhale and the exhale.
Welcoming in and cultivating the practice of Samavritti or even or equal flow.
And as we begin to relax,
We begin to feel the sound of the breath.
Welcoming in and cultivating the practice of Samavritti or even or equal flow.
So on the inhale.
Hum on the exhale.
And as we begin to transition out of the practice,
Allow yourself space to just deepen the breath,
Gently bringing the hands together at the heart center and begin to gently rub the hands together,
Generating a little love,
Light,
Heat and energy.
And once you felt that heat generating between the hands,
Rest the hands on a part of the body that just needs a little extra love and compassion and lean into that heat,
That love,
That compassion as the practice closes.
