This video features a classical instruction by His Holiness Swami Vidyadhishananda on mindfulness practice that includes a guided meditation. The video begins with a preview of what this mindfulness practice entails, followed by breathwork with chanting and sound from meditation bowls. The instruction for 24 synchronized breaths is guided in detail in this video. Breathing is synchronized with chanting (or internal rumination) of 'so' during the full ujjāyi inhalation and 'haṃ' during the subsequent full ujjāyi exhalation. The practitioner is asked to make sure that the inhale and pause constitute one effort lasting the duration of the 'so' sound; similarly the exhale and pause are meant to be part of one effort lasting the entire 'haṃ' sound. It takes only a few breaths to get into a rhythm. Herein the So-haṃ constitutes an affirmation that the practitioner is an ever-free consciousness beyond the mind, ego and intellect.
As part of this mindfulness routine the practitioner is urged to avoid forcefully emptied exhalation or overfilled inhalation. Moreover the transition from exhale to pause or inhale to pause needs to be as smooth as possible so that no extra effort is required during suspension of breath. His Holiness Swami Vidyadhishananda guides a traditional Patanjali Yogasutra-based meditation after the breathwork, which brings about healing and rejuvenation. The guided practice ends with a review of the instruction while emphasizing the salient parts. Sitting in a steady posture is ideal for this practice. Please use good speakers or high quality headphones when listening and meditating. When practising on your own without listening to this recording, please mentally chant the So-haṃ mantra.
Recorded live at a regular fellowship on 22nd April 2017 in Santa Barbara