Come to stillness,
Sit up comfortably,
Take all the support you need,
And we are going to start this meditation practice.
So let's begin by making ourselves as comfortable and as relaxed as possible.
We're going to find that duality of activeness and relaxation in our spine.
Consciously relax your shoulders,
Consciously relax your legs.
And what we're observing is if there is any unnecessary holding of any sort is happening at this moment.
And if you notice that consciously,
Maybe physically move that area and relax it,
Or you can breathe into that area and it will bring in that feeling of relaxation there.
Tune into your head and your neck,
Making sure head and neck is comfortable,
Jaw is relaxed,
Eyes are soft.
And then gently bring awareness towards any physical sensations or any energy movements happening in your body at this moment.
We are just observing and gently and consciously letting go of this awareness of physical sensations or energy movement.
We're going to tune into our breath now,
Just observing or connecting with the breath and noticing our breath without any judgment,
Just tuning in.
Becoming aware of the breath at entrance of your nostrils,
Your inhale and your exhale.
We're going to imagine that our inhale has a sound SO and our exhale has sound HUM.
Inhale SO,
Exhale HUM.
Keep saying this in your mind,
Inhale SO,
Exhale HUM.
No need to change your breath,
Just imagine that your inhalation has this sound SO,
Exhalation has this sound HUM.
Continue with this image and the sound.
And now imagine the breath is,
You're following your breath in your body.
Inhale,
Follow your breath all the way towards lowest part of your lungs and exhale HUM sound from lowest part of your lungs out through your nostrils.
Continue following your breath in and out of the body,
Inhaling SO,
Exhaling HUM.
Now gently bring your awareness towards your spine and imagine your breath moving up and down your spine.
SO rising from your tailbone towards crown of your head,
HUM rising from crown of your head towards your tailbone.
Imagine the breath is moving up and down your spine.
Inhale SO,
Exhale HUM.
You can also imagine white or golden healing light moving up and down with this mantra.
Now gently imagine your whole body is illuminating with SO and HUM at each and every cell of your body.
Even this light is surrounding you,
You are sitting in the center of SO and HUM.
Whole being is illuminated with this healing mantra.
Very gently let these images dissolve and become aware of your breath once again,
Noticing effects of practice so far.
You may notice,
You may not,
That's okay.
Gently connecting with your breath,
Working with any physical sensations,
Energy movement,
Noticing effects of practice so far.
And gently getting ready to come out of this meditation by tuning into your surroundings.
Gently begin bringing movements back in your body by wiggling your toes,
Your fingers,
Maybe taking nice stretch if you want to.
And whenever you are ready,
Gently opening your eyes.
I hope you enjoyed this meditation.
Thank you for being here.
I really appreciate you.
