Find a comfortable seat.
This can be on a chair or on a floor, you can use a cushion or a folded blanket for
underneath your hips to make yourself really comfy as you are going to be here for a little
while and it's best to settle in a way that you don't have to move much but if you do
have to adjust, that is totally ok.
The goal of this mindfulness meditation is to achieve inner calmness, expended awareness,
a place where there are no expectations; some call it enlightenment.
We are going to do this meditation to regulate the nervous system, quiet the mind and relax
the body.
This meditation can also improve your brain function and memory.
The easiest way all of this can be achieved is through the use of breath and using an
ancient Vedic mantra Soham.
Soham mantra is perhaps the most natural mantra as it comes with the breath Sooooo is the
sound of inhalation and the hummmmmm is the sound of exhalation.
In Sanskrit it means 'am that' or 'I am that I am'.
You do not need to make the sound or say the mantra Soham out loud.
Soham mantra is practiced quietly, in your mind as you inhale and say, in your mind sooooooo
and then on exhalation, in your mind say hummmmmm.
During this meditation practice mantra Soham at a steady, slow speed, with exhalation somewhat
longer in duration than the inhalation.
Be aware of, and eliminate pauses and jerkiness.
Gently allow the breath to slow down naturally and to be smooth.
Breathe with the diaphragm and after few breaths you can breathe from the base of your spine
into the top of your head, and on the exhale - from the top of your head down into the
base of your spine.
Breathe up and down, through the created stream of breath energy.
Feel your breath beginning and ending at your nostrils, cool air with the Soooo and warm
air with the Hummm.
Breath is the connection between body and mind.
When working with the breath it helps the mind.
If you eliminate the irregularities from the physical breath, it has an extremely beneficial
effect on the mind as well . When the breath becomes smooth, continuous, slow, and quiet,
the mind comes along, and also becomes calm and peaceful.
The body also comes along, and relaxes much more easily.
During this meditation pay attention only to the mantra Soham.
As you say the mantra in your mind, different feelings, thoughts, including stress, may
show up.
You may even have flashbacks of what caused stress or even PTSD in the past.
As these things occur, acknowledge it and put it aside.
After you acknowledge and accept any negative thoughts or sensations then redirect your
focus and consciousness back to Soham mantra.
Use Soham mantra as a way to redirect your energy away from draining and negative thoughts
towards a sense of awareness, which will bring you back to wellbeing.
By spending time every day practicing mindfulness through this meditation, you will find another
version of yourself who is peaceful and calm and who approaches life with more ease and
effortless flow.
Everything will become much more lighter; you will find yourself living a life with
many positive and effortless manifestations.
So let's begin.
Sit up and have your spine in one straight line, however make sure it's not tight and
you are relaxed rather than tense.
Adjust your cushion if needed.
Your arms are a heavy part of your body and to stop your shoulders from rounding let your
arms rest either on the armrest of your chair, or on your knees or simply on your lap.
After the sound of a bell start to focus on your breath and saying mantra Soham in your
mind as you inhale and exhale.
I will stay here to guide you.