Let's begin by finding a comfortable position,
Either cross-legged on a cushion or sitting in a chair with feet flat on the floor and a straight back,
Allowing room for the belly to expand and contract with each breath.
Let's take a moment to set an intention for today's practice.
In today's meditation,
We will introduce the option of combining the breath with chanting or humming.
Chanting and humming vibrate the throat and chest,
Which also stimulate the vagus nerve for relaxation.
It has been shown to reduce the stress hormone cortisol and release oxytocin,
Also known as the love or bonding hormone.
The chant is the bhaja mantra,
Yam.
Bhaja mantra means seed syllable.
Yam is representative of the heart chakra.
The seed represents great potential.
In each moment,
There is a seed of potential to plant vibrations of love with intention.
In each moment,
A seed is planted for future moments.
Feel free to chant or hum at any rhythm.
Also feel free to take breaks or simply observe the sensations of the breath at any time.
As with previous practices,
Inhale and exhale to your desired count.
Let's begin by inhaling for four counts and chanting for six counts.
On the count of four,
We will begin together with the inhale of four and hum or chant six.
After the count of four,
Begin.
One,
Two,
Three,
Ready,
Inhale,
Two,
Three,
And.
Inhale,
Two,
Three,
And chant.
Continue at any pace that you choose.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
Inhale,
Two,
Three,
And chant.
For the last few moments,
Return to the breath at any pace you choose.
Simply notice the sensations of the inhale and exhale.
You can also practice the breathing exercises in the video.
For more information,
Please visit the link in the description.
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