So Hum

Remembering to Breathe consciously, using So Hum

A few teachers have shared this very simple yet very powerful exercise with the breath to me over the years.

So Hum

If you listen very closely to your breath when you breathe through your nose you will hear the sound So Hum.

As you listen to the breath connect in your mind the words So Hum.

If you are new to focussing on the breath begin by lying down on the floor with your head supported. (If your lower back troubles you when lying flat place a pillow or rolled blanket under your knees). Adjust yourself until you become comfortable.

Prepare by beginning to follow the breath, breathing in through the nose and breathing out through the nose. Allow the breath to flow softly, steadily, smoothly and evenly.

Now start to listen to the breath. Hear the sound the breath makes as you breathe in and as you breathe out.

Can you hear ‘So Hum’ being sounded?

Now begin in your mind’s eye, while you are connecting with your breath, repeating ‘So Hum’,

So on the inhalation and Hum on the exhalation,

So on the inhalation and Hum on the exhalation,

So on the inhalation and Hum on the exhalation.

Continually repeat for as many cycles of breath as you can follow.

As you continue to practice breathing this way observe how this exercise is affecting the rest of the body - physically, emotionally and mentally.

I have found this simple little exercise to help calm me in the many of life’s situations that pull me off centre.

Heart Breathes

Move yourself into a comfortable position i.e. sitting or lying down.
Mentally check in with yourself as you begin. How do you feel physically, emotionally, mentally? Do you feel comfortable or uncomfortable? Do you feel balanced or unbalanced within your being? Take only approximately 30 seconds to do this.
Then place the palm of your hand over your heart.
Close your eyes and begin to focus on your breath. While breathing focus your minds attention on your hand that is placed over your heart. As you breathe imagine you are breathing in and out through your heart centre.
Each breathe, in through your heart centre and out through your heart centre. In through your heart centre and out through your heart centre, in through your heart centre and out through your heart centre. Continue breathing this way for a minimum of 2 minutes.
During these cycles of breath continue to observe the quality, characteristics and nature of your breath.
Is it easy to breath or does the breath feel restricted?
Are your breaths short and shallow or are they long and deep cycles of breath?
As you continue to monitor and observe your breath begin to allow the breath to flow softly, smoothly and steadily.
By breathing in this way for over 2 minutes you connect your heart and brain.
So next time you are feeling stressed or off centred, unbalanced, take 2 minutes out of your day to breathe Heart breaths.

Seeing RED and want to SCREAM!

When you are feeling off centre then Counting to ten(10) could be the answer.

Feeling stressed out, is life making you see RED then give yourself a moment a minute or two to allow yourself to relax before exploding like a volcano.

Keeping the eyes closed during these breathing cycles will help you relax more quickly. If in the (stressful) situation you’re in and you’re unable to close the eyes then keep them open.

Feel/observe your body before you begin the breathing cycles?

Breathe in and slowly count to 10 - 1 2 3 4 5 6 7 8 9 10

Breathe out slowly counting to 10 - 1 2 3 4 5 6 7 8 9 10
(Repeating 2 to 3 times)

As you breathe in, feel your entire lungs fill up with air and as you breathe out feel as though you completely release all of the air from your lungs.

Breathe in and slowly count to 10 - 1 2 3 4 5 6 7 8 9 10
Breathing in slowly and steadily completely filling the lungs

Breathe out slowly counting to 10 - 1 2 3 4 5 6 7 8 9 10
Breathe out slowly completely emptying the lungs.

Allow the breathe to flow slowly, steadily, evenly and smoothly.

Breathe in and slowly count to 10 - 1 2 3 4 5 6 7 8 9 10
Breathing in slowly and steadily completely filling the lungs.

Breathe out slowly counting to 10 - 1 2 3 4 5 6 7 8 9 10
Breathe out slowly completely emptying the lungs.

Now observe/feel your body during the breathing cycles and continue to observe your body after the breathing cycles.

During the breathing cycles feel the tension in your body begin to melt away.

If 3 cycles doesn’t release the tension repeat again.

Taste the air as you breathe it.

Hopefully after this you will begin to feel a little relaxed and ready to handle the situation at hand.

Health Tips: The food you eat effects your breathing, next time you're finished eating observe your breath.

Remember to Keep It Simple

Remember to Breathe

Do you ever stop throughout your day and contemplate your breathe?

Are you aware of how you are breathing and how it effects you emotionally and mentally?

Your breathe is the key to your mind. As you learn to control your breathe you will find you will have control of your mind.

Where do I begin?

Find a comfortable position to lie or sit in to help you relax, a position where you can remain physically still for a short period of time.

Take a few moments to allow your physical body to settle into this relaxed position, adjust as you need to to get as relaxed as you can in this present moment.

Your eyes need to be closed to help your mind settle and quieten.

Then turn your attention to your breath.

Close the mouth and breathe through the nose.

Begin to follow your breath. One way to do this is to take your attention to the nasal passages and begin to follow the breath as it enters and exits the body.

Observe/watch the flow of the breath, observing the ease or the effort it takes to simply observe the breath.

Ask the questions, how is the breath flowing? Is it easy to breathe or is the breath restricted? What is the quality, characteristics or nature of the breathe?

Follow the breathe as long as you can, if at any time you feel strain around the heart or lungs stop immediately and rest.

When you begin, begin with a few minutes, as you begin to master the technique then lengthen your timings.

The more you practice you will begin to notice the changes in the breath, each sitting or lieing practice focussing on the breathe will be different.

Practice, Practice, Practice.

Remember that REPETITION is the Mother of all Skills.

Remember to Keep It Simple Sweetheart

Good luck with your practice!
Namaste

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