Find a comfortable seated position...
Bring your attention to the natural rhythm of the breath… Be aware of the air coming in through your nostrils and out through your nostrils… Observe the rise and fall of your chest and your abdomen as you breathe in and out…
Allow the breath to be soft, steady and comfortable… Then as you stay focused on your breath, start to practice the simple mantra So Hum. On your inhale, silently say So to yourself and as you exhale, silently say Hum. Keep repeating with each breath So Hum, So Hum...
If thoughts, feelings, sensations, emotions arise, acknowledge them and see if you can come back to the simple mantra of So Hum… If your mind wanders off then once again gently draw it back to the repetition of So Hum…
See if you can stay with this meditation for a few minutes longer, noticing if the breath has become slower and longer; the mind a little stiller and calmer…
To end, bring your hands together in front of your heart and bow your head, pausing to take a moment of gratitude and reflection and to absorb the energy of the meditation into your being.
This meditation can be practiced anytime you need a bit of calm and focus or to connect with your breath. It doesn’t matter if you can only manage a few repetitions at first, you can increase the time with practice. And as always listen to your body and stop any practice that doesn’t feel right for you.