Hi! We have some good conversation and dialogue happening in the comments of this of this post. I love hearing about your experience thus far with the sit. If you'd like to join in and let us know what's coming up for you, do tell!
I wanted to offer another meditation technique for you to try during your sit if you'd like. This one is called the "So ham Meditation" (also called So Hum meditation if you google it) and it's one of my favorites. So ham means "I am" or "I am that" in sanskrit, and it is the natural sound of the breath. This mantra encourages reflection on our interconnectedness and our oneness with the Divine (however you perceive that to be). Here's how to do it:
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1. Sit in a comfortable position.
2. Set an timer for 5 minutes (or however long you want to sit) so you can fully engage with the meditation without distraction.
3. Close your eyes and start to notice your breath.
4. Draw your chin slightly forward and down (sort of like you're holding an orange under your chin) to lengthen the back of your neck.
5. Scan your body slowly and release any tension.
6. Now start deep, rhythmic breathing, making no sound with your breath.
7. Next synchronize your breath with So ham. So mentally hear the sound of "Soooo" on your inhale, and "Hummmm" on your exhale. There should be no mental pause between So and Ham. It should sound like one word. After Ham pause a little. (So the rhythm is: So (inhale)-Hum (exhale), pause... SoHum, pause... SoHum, pause...)
*Note: you don't have to think of the literal meaning of the mantra. The vibration of the sound itself is enough.
7. If your mind wanders or thoughts pop up, simply drop them and go back to mentally repeating So ham.
8. To come out of the meditation, let the So ham sound fade away and take a slow, deep breath in and out.
9. Start to wiggle your fingers and toes, slowly bringing your awareness back to your surroundings.
10. Don't rush... slowly open your eyes.
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This practice is also described here on the Yoga Journal site. I like where it says:
"...contemplate the 5 billion human beings and countless creatures on Earth being fed by the same tidal rhythm of the breath."
Isn't that something to think about? You could also just think about the other people doing this little Seven Day Sit with you... Sharing this practice with these 50 or so people.
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I'd love to hear your thoughts.