Expand your awareness and understanding of yourself through focused attention

Sit straight in a quiet space (if sitting cross-legged, use a firm pillow under your sit bones).

Gently close your eyes and begin to feel the bones of the body settling as gravity draws you deeper into the experience of the moment.

When you begin to feel the heaviness of the bones, let your awareness drop into the sitting bones. Notice the weight in the sitting bones and let the exhale breath flow through them providing a sense of balance and stability. Take six long, slow, deep breaths

Now let the stream of breath wash up the spine to the top of the head as you inhale, and down the spine as you exhale. Take six slow, conscious, deep breaths (in and up, out and down). Seamlessly weave the breaths together.

Draw your attention to the space between the nostrils where the upper lip meets the nose bridge and focus on the flow of breath through the nostrils to the space in the center of the head at about the region of the eyebrow center. Then follow the breath back out.

Begin to repeat the mantra SOHAM, without making a sound or without moving the lips; SO as you inhale and HAM as you exhale.

Let the mantra fill the spaces of the mind. Notice thoughts and sensations and let them drift to the background while the mantra stays in the foreground. When you find yourself in thoughts or sensations, gently come back to breath and the mantra SOHAM.

Sit quietly inside of yourself for several breaths. Come out slowly when you’re done.