So begin the practice by finding a comfortable posture,
Maybe with a nice gentle seat on a cushion or even a blanket or a chair or maybe with your back against the wall.
And in this rooted seat,
Let the spine rise from the ground,
Resting the palms of the hands face down on the knees to calm the mind or maybe up to be receptive to the energy in the space.
Allow yourself space to draw your chin slightly down and let the back of the neck lengthen.
Noticing that awareness expand to incorporate the entire body.
Gently scanning the body and allowing yourself the opportunity just to release any tension you notice,
Whether that's tension,
That's physical,
Mental or emotional.
Just release.
And in that release,
Allow yourself to notice the body breathing without making any changes to the natural rhythm and the flow of the breath.
Just allow yourself space to just breathe.
Observe the flow.
Observe the rhythm.
Just take a second and feel yourself breathing.
Breathing through the entire body.
Trying to notice the belly rising on the inhalation and falling gently on the exhalation,
Allowing the chest to remain smooth and still.
Noticing that expansion.
Expansion of the belly.
When you release,
The body releases that breath.
Notice the belly fall,
The navel moving that much closer to the spine.
And as we continue to watch the cycle of the breath,
Allow the breath to smooth out,
Even quiet down just a bit,
Allowing the breath to become subtle and slow.
And we'll begin to even the flow of breath by breathing in with the count of four and breathing out with the count of four.
Zooming in and cultivating the practice of Samavritti,
That even or equal flow.
Your next inhale will inhale together.
One,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Continue the cycle.
This even inhale and even exhale.
Minimizing or eliminating any retentions in between the inhalation and the exhalation.
And allow the flow of the breath to move naturally and even.
Exhaling to let the body expand on the inhale and to fall on the exhale.
Again breathing smooth,
Free,
And unbroken.
The breath flows effortlessly.
Allowing the awareness to begin to rest in the nostrils,
Feeling the breath move in through the nostrils and out through both nostrils.
Just noticing that sensation and allow awareness to gently rest in our nostrils.
And in this meditation we'll begin to work with and hold the mantra of So Hum.
The translation of this mantra is I am that.
And when we think about this mantra,
The that in the translation refers to source,
To light,
Or to all of creation.
It's such a beautiful way to identify yourself in the universe.
A gentle reminder that you have all that you need within.
And so as you notice the body breathe,
You can see,
Sense,
Or visualize the breath carrying the subtle sound of vibration of So on the inhale.
And on the exhale,
The breath carries the sound of vibration of Hum.
No need to physically or verbally recite the mantra.
Just allow yourself to hold the vibration.
Just see,
Sense,
Or feel the vibration of the mantra.
So on the inhale,
Hum on the exhale.
The sound on the inhale is the mantra So.
And on the exhale,
The mantra Hum.
Just allowing yourself to see,
Sense,
Or feel the vibration of the mantra,
The energy of the mantra.
Moving through the body on the inhale and releasing on the exhale.
Two minutes.
So on the inhale,
Hum on the exhale.
Remembering to continue that even flow of breath.
So on the inhale,
Hum on the exhale.
Allowing the energy of So to ride the breath on the inhale and the energy of Hum to ride the breath on the exhale.
And as we continue to move through the body with this mantra,
I want you to see,
Sense,
Or feel the base of the spine.
And as you inhale,
Allow the vibration or the feeling of the mantra So to move from the base of the spine to the third eye.
Then allow the vibration of Hum to travel on the exhale from the third eye to the base of the spine.
Remembering on the inhale,
So moves from the base of the spine to the third eye.
Hum from the third eye to the base of the spine.
Visualize this energy moving through the body.
So from the base of the spine to the third eye.
Hum from the third eye to the base of the spine.
Few minutes.
It comes to current Remembering to maintain that even flow of breath on the inhalation and the exhalation.
And remember how deep your joints are and how low your bones are.
Remembering so from the base of the spine to the third eye.
From the third eye to the base of the spine.
And as we begin to transition out of the practice,
Allow yourself space to just deepen the breath.
Notice how the body and the mind feels at this point of transition.
You can bring your hands together now at heart sensor.
Begin to gently rub the hands together,
Generating a little love,
Light,
Heat or energy.
And once you begin to feel that energy,
Allow yourself space to rest the hands on a part of the body that needs just a little extra TLC and breathe into that space.
And as the practice ends,
I'll leave you with this quote by Rumi to carry with you into the day.
The universe and the light of the stars come through me.
Please take this quality of mind and quality of breath into the rest of your day.
