Observe your thoughts and sensations as a silent witness while meditating on the calming mantra 'So Hum'.

English

This meditation helps you settle into the breath and relax into stillness.
You simply watch thoughts, feelings, and sensations come and go without holding on with a feeling of being a silent observer.
With So Ham mantra, you rest in the quiet awareness that is always here.

Sakshi Bhav: The Witness Within

Welcome, my name is Vishali and today I'll guide you into resting in awareness. To begin the practice, settle into a comfortable seated position. Feel your body balanced and supported. Allow your spine to rise tall like a bamboo shoot, steady and light. Relax your shoulders down away from the ears. Keep your chin parallel with the ground. Soften the muscles of your face and rest your hands in a position that feels comfortable. Now take a long slow deep breath in through the nose and a gentle breath out through your nose. Again, a long slow inhale through your nose and a soft exhale through your nose. Continue breathing this way, slow, steady and continuous. With each inhale, feel the body gently expand. With each exhale, feel it soften and surrender a little more. Allow the breath to become natural and smooth. As you sit, sensations, thoughts and feelings may arise. Simply witness them. Allow everything to come and go without grasping or resisting. Be the witness, the silent observer. Rest as the silent observer. Notice that thoughts, feelings and sensations rise and fall like waves of the ocean. You remain the chidakash, the open vast space in which all experience appears and dissolves. Be the witness, the silent observer. In Sanskrit, we call this sakshi bhav. Allow thoughts to come and go. Gently remind yourself, I am not my thoughts. Allow sensations to come and go. Gently reminding yourself, I am not the body. Rest as the silent observer. You are the chidakash, still, clear, open, vast. And unchanged. Now, silently repeat within. So hum. So hum. So hum. I am. I am. I am. Let the mantra flow gently with your breath. Inhaling, mentally repeating, so. Exhaling, hum. I am that. The witness consciousness. The silent observer. Sakshi bhav. When you're ready, gently invite small movements into the body. Perhaps wiggling your fingers and toes. Softly rolling the shoulders. Taking your time, no rush. When it feels natural, allow the eyes to open. To conclude the practice, bring your hands to your heart center in Anjali mudra. Thank you for joining me. Rest in this open awareness. And know that it's always with you. Namaste.