Meditation is an intentional practice that you begin by bringing all your awareness to your breath as you take deep inhales and exhales, consciously guiding the mind toward a single point of focus.

As you build your meditation practice, start with 3 – 5 minutes twice a day. Then, as your comfort level grows, increase your time to around 8-10 minutes twice a day. Eventually, you’ll want to work up to about 20 minutes per session. You can use a simple So Hum mantra to ease yourself into regular practice.

So Hum Meditation Instructions

  • Sit quietly in a comfortable position, feet flat on the floor, hands on thighs.
  • Close your eyes and settle in by taking a few deep, cleansing breaths.
  • Start to repeat the mantra “So….Hum” to yourself silently, slowly syncing the rhythm of your breath to the mantra.
  • As you inhale, silently say the word “So”.
  • As you exhale, silently say the word “Hum”.
  • Continue breathing slowly and aligning your mantra to your breath, being careful not to rush your breath.
  • Each time you notice your mind wander, simply draw your attention back to the mantra “So Hum”. It’s perfectly natural for your mind to wander to other things….acknowledge the thought or thoughts, then release them and go back to the “So Hum” mantra.
  • When your time is up, gently release the mantra, taking a moment to be mindful (just noticing how you’re feeling) and sit quietly before slowly opening your eyes.
Faith & Gratitude

There are four possible experiences you may have while meditating: sleep, repeating your mantra (or whatever your focus is), new thoughts, or slipping into the stillness between the thoughts or “the gap.” If you have any of these experiences, you are meditating!

The goal of a meditation practice is to simply be present…nothing more…nothing less.

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