Mantra Meditation

Basic So-Hum meditation (Mantra meditation)

This meditation exercise combines both breathing and mantra meditation.

• Sit comfortably on the floor or on your bed and focus your attention on the "third eye" (the area between your eyebrows).



• Follow your breathing in and out for a few moments, noticing the rise and fall of your body along with each breath. Notice the natural rhythm of your breathing.



• Now lie on your back and add the mantra, "So-Hum". Inhale while forming your mouth in the position to say the syllable "So". You will not be able to actually "speak" the syllable, but you can use the inner rush of breath to make a sound similar to the sound of the word "So". Then when exhaling, say the word "Hum". It is not necessary to have clear pronunciation; it is the focus on the rhythm that is important.



• After a few moments, stop speaking the mantra and simply think it instead. Imagine that you are expressing the words through your "third-eye".



• As any thoughts, judgments or sensations intrude upon your meditation, simply acknowledge them and let them go.



• This meditation will hopefully put you to sleep. If you are not intending to sleep, when you are ready to finish, stop thinking the mantra and return to concentrating on your breathing for a few moments. Then stretch gently and continue with your day.

You can repeat or chant soothing mantras and affirmations, such as "I sleep properly", or "I am at peace", in the morning and evening.

Experiment with what helps you reduce the anxiety and fear that can interfere with normal sleeping habits.

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