Find a comfortable seated position.  Perhaps sit on a cushion or a blanket, lean against a wall, or sit in a chair.  Place your palms facing up in mudra of knowledge (first finger and thumb touching) with your palms facing up to open your awareness and receive energy, or with your palms facing down to ground and calm the mind.

Scan your body and see if you can release any tension with the use of your exhalation.

Let your spine be long and upright.  Slightly draw your chin in and let the back of your neck lengthen.

Bring your attention to the natural rhythm of the breath.  Feel the rise and fall or your inhalation and exhalation.  As you focus on your breath, start to practice the simple mantra “So Hum”.  On your inhale, silently say ‘so’ to yourself and as you exhale, say ‘hum’.  Keep repeating.  Once the ‘so hum’ rhythm has been established, begin to contemplate the meaning of ‘so hum’.

As you inhale with the mantra ‘so’ inwardly say to yourself “I AM”, connecting to your essential self.  Contemplate the source of your breath.  Where is your breath coming from?  Through your visualisation contemplate the 5 billion human beings and countless creatures on Earth being fed by the same tidal rhythm of the breath.

As you exhale with ‘hum’, inwardly say “that” or “ALL THAT IS”.  Feel how your exhalation releases you into the space around you.  Visualize your exhalation leaving your body through your nostrils and then merging back into the atmosphere, back into infinity, back into “all that is”.

See if you can stay with this contemplation until you naturally begin to settle into a state of unified consciousness.  This may only happen for a few brief, refreshing moments at any one time.  If thoughts, feelings, sensations, emotions arise, acknowledge them, and see if you can come back to the simple mantra of ‘so hum’.

To end, bring your hands into anjali mudra (prayer hands) in front of your heart and close with a moment of gratitude and reflection, soaking up the energy of your meditation into your life and into your whole being.

This meditation can be practiced anywhere and anytime.  Please be kind to yourself and accept that in the beginning you may only be able to focus for a few breaths at a time.  There is no expectation as to how long you need to meditate for.  Always make any practice suit your needs and requirements.