So Hum is a meditation that harnesses not only the power of breath but also mantra (repetition of sound or words) to help quiet the mind and relax the body.
1. Find a comfortable place to sit or lay down.
2. Close down your eyes (if this feels safe), and take a few moments to connect with your breath. Feel the rise and fall of the inhale and exhale.
3. Then, take a deep inhale through the nose and silently repeat the word SO.
4. As you exhale through the nose silently repeat the word HUM.
5. Without controlling the breath, continue to repeat the word so with each inhale and the word hum with every exhale. If your attention begins to wander to thoughts, sensations, or noises in the external environment gently return to your breath and the mantra. Silently repeating so hum.
6. When you have finished, release the mantra (so hum) and take a few deep inhales through the nose allowing the exhale to release out the mouth. Connect to the sensations in your body, and feel the sense of peace and calm that you can continue to carry with you and reconnect with throughout your day.
This practice can be engaged for as little or as long as you would like. It s a great method to employ throughout the day whenever you may need a moment to settle, ground and return your awareness to the present moment.
—Contributed from Empower Shakti International
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