Mantra Meditation So Hum

This is a meditative chant - using the breath mantra - So Hum; I am that. There is a felt sense grounding and space to focus on the power of the breath. It is soft and relaxing with the intent of balance and unifying the spiritual soul to the physicality of the earth.

Transcript

Welcome to this mantra meditation.

Take a moment to settle in the space where you're positioned.

It may be a chair,

It may be on the floor.

Take your time to get comfortable.

If you need an extra cushion,

Go and get that now.

Take a deep breath in and out and settle into this space.

Feel your feet on the floor,

Feel your spine resting against the chair upright and move around just a little until you feel settled and comfortable.

Bring your awareness to your breath.

Breathing in and breathing out.

In and out.

Breathing in and out.

Anchor yourself,

Anchor yourself to your breath.

And when it feels right,

Close your eyes,

Allowing your eyes to adjust,

To adjust to the light and the change.

You might notice an easing of pressure behind your eyes as you settle into this moment of being.

Notice your breath as it breathes into this moment.

Feel its rhythmic pattern and notice your chest rising and falling as you move into a more meditative space.

This is your time and there is nothing that you need to do in this moment.

Take a deep breath now and feel it extend from the top of your head,

Breathing out right down to your feet.

Allow the breath to wash over you.

You may notice that your shoulders are dropping and just relaxing into this moment as this feeling of nothingness surrounds you.

Breathing in this feeling of nothingness,

Breathing it in,

Breathing out.

Feel your feet on the ground,

On the floor as you start to notice and see what is around you in this present moment.

What are the sounds around you?

What do you hear?

Do you hear the birds talking to one another?

Do you hear the murmur of voices in the background somewhere?

Do you hear the wind pressing against the panes of the window?

Maybe you hear the sound of rain pressing down on the roof and the pattern of the drops hitting the grass.

Do you hear cars moving outside on their way somewhere?

Do you hear their engines and the cars and trucks just revving in anticipation?

Do you hear the sounds of dogs barking?

Listen to the sounds.

What do you notice?

Is there a complete silence or can you hear subtle noises of the day as it surrounds you,

As it's sitting next to you?

As you become aware of these sounds,

Allow your breath to find its natural rhythm.

Feel yourself anchoring into this moment and breathe.

Breathe into this moment.

Breathe into the present.

Allow yourself now to notice any fragrances or smells or scents.

Focus your attention on your breath and notice the air that you're breathing in and out of your nostrils.

As you breathe in,

Take in those fragrances and smells around you.

Do you smell warmth?

Is there a crispness around you?

Do you smell the sounds and the musicality?

What does the day,

What does the scent of the day,

What does it smell like to you?

What are the aromas around you?

Take your time.

How do they feel in your body?

What are the sensations?

As you're breathing in these sensations,

What are you noticing?

Are the fragrances lingering?

Do they come and go?

Become aware and notice the mixture of the noises and the sounds and the aromas and the smells.

Notice that they are integrating.

Allow them to be as you just breathe into this moment.

Become aware now of any tastes in your mouth and your tongue.

How does it feel?

Notice your tongue on the roof of your mouth.

Is it dry?

Is it sweet?

Is it savory?

Or is there no taste at all?

What does the air feel like as you breathe it in through your mouth?

Notice the sensations in your mouth,

The feel of your tongue,

The saliva in your mouth.

Notice how your lips are just resting softly in stillness.

Notice and feel the breath entering and exhaling.

Savour this time of being as you breathe into this moment.

Notice the sounds,

The tastes and these fragrances coming together.

Notice your feet on the floor.

Bring your attention to your toes and your feet and feel the pressure of your feet on the ground.

Just notice any sensations.

Allow any tension that you may feel to be released through your feet and into the earth.

Feel the energy of the earth greeting your feet.

Maybe a little tingly.

You may feel nothing at all.

Whatever you perceive is perfect for you in this moment.

Breathe and settle into this moment.

Allow the supportive energy of the earth to hold you in this moment.

Feel your back now against the chair,

Maybe pressing a little.

Feeling the support and the strength of being held while you sit.

Allowing your shoulders to rest and drop down even a little further.

You may want to adjust them.

Backwards or forwards,

Just letting them settle into this moment.

Feeling your bottom on the seat,

Your hands at your side or in your lap.

Notice your posture and feel that same energy from the earth,

That velvety energy.

Feel it lightly touch your back,

Touch your shoulders and just releasing any residue,

Any leftover tension or uncomfortable sensations.

Allow your body to fully settle into any position that feels right for you in this moment.

Take your awareness back to the breath and anchor yourself to this moment.

And as you do,

Become aware and notice any sensations that are coming up for you in your body.

Observe them,

Observe the sensations.

Where are they sitting in your body?

Can you make some room for these sensations?

Are you able to allow the sensations to be?

Breathe in and gently exhale.

Notice the breath and how you're holding yourself in this moment.

Is it tense?

Do you feel relaxed?

Do you feel balanced?

Whatever you perceive,

Whatever you feel in this moment is perfect for you.

Notice now any sensations that are sitting inside you as well as outside of you.

Take a deep breath,

Deep breath in and down to your feet.

Notice and allow any thoughts that might be floating through your mind to just be.

You might name them or you might allow them to float away like leaves on a stream.

There isn't anything you need to do in this moment.

There is nothing that you need to action,

Nothing you need to do.

Just allow them to float by.

If some are sticking,

That's okay.

Just notice and allow and as you do,

Just become aware of any sensations or feelings that you're drawn towards.

Notice the colour of these sensations.

Notice the shape,

The texture.

Do they feel warm and comforting or do they feel uncomfortable and are wriggling a little?

What else do you notice?

Are you being drawn to a part of your body where the sensations are a little bit more stronger?

Now you're able to make space for these sensations,

Thoughts or feelings.

Is there anything they need in this moment?

Just become aware.

Give yourself permission and allow for that same earth energy to caress and calm any anxiousness,

Any tightness,

Anything that you want to let go of.

Allow for the earth energy to absorb it,

To take it in,

To dissolve it.

You might notice and feel that the energy,

That it's warm,

That it's like a brown velvet blanket,

That it's holding you safe and secure.

Just be in this moment.

Become aware of your breath.

Become aware of how it's holding you and whatever you perceive in this moment is perfect for you.

Take a moment to just be with these sensations.

See if you can find some space in your being and allow.

Be with whatever is coming up for you in this moment.

When it feels time and it resonates,

Give permission for the earth energy to integrate with your breath.

With each in-breath,

Breathe in the earth and this mantra,

So hum.

This is an ancient mantra that is said to unify all aspects of your brain,

A breath mantra and it means I am that,

So hum.

And as you focus on your in-breath and your out-breath,

Silently chant the mantra into your physical body.

Silently chant the earth energy,

The energy of the earth,

The energy of Mother Gaya.

Chant it in to your physical body,

On the in-breath,

So and the out-breath,

Hum.

On the in-breath,

So and the out-breath,

Hum.

On the in-breath,

So and the out-breath,

Hum,

So hum.

Breathe this into your energy body,

Your physical body and your spiritual essence.

Allow the energy of the earth to wrap around you,

To be absorbed into your aura,

To all of your chakras,

To your physicality,

So hum,

So hum,

So hum.

Feeling the healing energy of this chant,

This mantra and give permission for this unifying of feminine and masculine energy to wash over you.

Breathe in,

So,

Breathe out,

Hum.

Feel the mantra integrating more and more with each breath,

So hum,

So hum,

So hum.

Now silently in your mind repeating this mantra as you focus on your awareness of your breath,

So hum,

So hum,

So hum.

Allow everything else to slip away and focus on the mantra and your breath.

Allow the gentleness of these ancient words and the musicality of the chant in your mind to hold you and be with you in this moment.

Continue yourself to this mantra and the power of your breath for the next couple of minutes.

Keep repeating this mantra in your mind and focus on your breath,

So hum,

So hum,

So hum.

Allows some Okay,

101,

Over.

Slowly and gently bring your awareness back.

As you listen to my voice,

Notice any sensations,

Feelings or thoughts that may have come up for your dream,

Your silent chanting.

How do you feel?

There is nothing you need to do in this moment.

Just notice and reflect on any messages that may have come up or that you may be aware of.

Whatever you perceive is perfect for you in this moment.

Notice the feeling now of your feet on the ground and your hand in your lap.

Notice your left shoulder,

Your right hip,

Your left knee.

Wriggle your fingers and toes and feel the sensation of them coming back to life.

Bring your awareness now also to your breath.

Notice your connection to the rhythm of your breath and the power of your breath.

Just take your time.

Just check,

Check inside,

Check inwards and see how you feel in this present moment.

Feel yourself coming back into your body and coming back fully into the present,

Into the here and now.

You might want to slowly open your eyes,

Just looking down on the floor and when you're ready,

Adjusting yourself back to the present moment,

Looking around and coming back in to the here and now.

Welcome back.

Thank you for listening to this mantra meditation.

I hope you enjoyed it.

Namaste.