In this meditation we will use the Sanskrit mantra,
SOHAM So a mantra can be used as an anchor or object of attention In the Vedic wisdom tradition a mantra is a sound without a meaning It is a vibration that allows your mind to settle into quieter levels of awareness So when you silently repeat a mantra in meditation you go beyond the mind's habitual thought stream and drop into the space between thoughts So choose a comfortable position where you won't be disturbed sitting upright with your eyes closed and just for a few moments begin to observe the inflow and outflow of your breath just allowing your body to settle noticing what's present for you right now what is present in your body can you release and let go of any tension you find can you soften the shoulders,
The muscles of the face gently observing the inflow and outflow of your breath allowing yourself to settle and noticing your mind and thoughts that come,
Thoughts that go just observing the thoughts without judgment noticing again what is present for you right now in this moment So now take a slow deep breath through your nose and silently repeat the word so and then as you slowly exhale through your nose,
Silently repeat the word hum So repeat the word so as you breathe in and hum as you breathe out So with the inhalation and hum on the exhalation your breath may get faster or slower however it changes just observe it innocently and silently keep repeating so hum and if your attention drifts to thoughts in your mind or sounds in your environment,
Sensations in your body just notice and then gently return to your breath silently repeating so with the inhalation hum with the exhalation and just carry on until you hear the bell you you you you you you you you you you you you please keep your eyes gently closed and now stop repeating the mantra and just continue resting comfortably take a moment to rest in the stillness and silence knowing this place is always there for you Namaste
