This is concentration upon the natural sound of the breath which continually repeats the mantra Soham.
Relax your body. Sit comfortably so that you will not have to move for a while. Try to keep your spine erect, chest a little spread out, and feel the weight of your
body right on your seat. Find the center of gravity and just be relaxed. Close your eyes. Concentrate on your breath and begin to breathe deeply; exhale fully and inhale deeply a few times. Have slow and deep exhalations and inhalations. Let the mind follow the breath; forget the entire outside world and let the total awareness be on your breath now. Slowly, we are going to go into the very source of the individual personality. Do not put any effort into your breathing but just allow the breath to flow normally. The breath may become very shallow but continue to follow it.
Listen to your breath. If you Iisten carefully, you will be able to hear the sound “Soham” [“a” is pronounced as the “u”in up). So when the breath flows in, “Ham” when the breath flows out. It may be difficult in the beginning to hear it, but as the attention gets drawn inward you will hear the breath repeating it. You need not repeat it yourself—just listen to that and you will be able to hear that sound. After practicing this for some time, you may begin to hear a humming musical note within you. Constantly listen to this hum. This is part of the cosmic vibration. By concentrating on this inner vibration, you are in tune with the cosmic sound.
That is why you are able to feel peace and bliss. Let there be a complete void except for this musical note. By remaining in this state, you are sending out powerful peace vibrations that travel all over the globe and influence other minds, even restless minds. In this very high state of silence we have forgotten all our differences; we feel that we are One, you will be feeling very light; you will have transcended your body, and you will feel that you have expanded and lost your individuality temporarily to be one with the cosmic mind.
After sitting for some time in silence, slowly direct your attention toward your breathing and gently make the breath a little deeper. Continue to deepen the breath
for a few minutes and then close the meditation with
Asatho Maa Sat Gamaya
Thamaso Maa Jyothir Gamaya
Mrithyor Maa Amrutham Gamaya
Lead us from unreal to Real
Lead us from darkness to Light
Lead us from death to Immortality
Om Shanthi, Shanthi, Shanthi
Om Peace, Peace, peace
Lokaa Samastaa Sukino Bhavanthu
May the entire world be filled with peace and joy.
Excerpted from the booklet, Meditation. http://tinyurl.com/mmcjug
By Sri Swami Satchidananda