SOHO MEDITATION
Soho meditation technique consist of 6 stages of 5 minutes each. Sit in a comfortable position for 30 minutes in a still and firm posture with eyes closed in a dim light place. It is a contemplation meditative technique that leads you to the state of meditation.
FIRST STAGE:
Bring all your awareness on your breathing in and breathing out. Use force and make breathing sound while breathing in and breathing out. While breathing in, make a breathing sound ‘so’ and while breathing out, make a breathing sound ‘ho’. Carry your awareness along with the breathing, travel with breathing, don’t move forward or follow – be with the breathing simultaneously.
SECOND STAGE
Keeping your awareness on your breathing in and breathing out, leave the force and sound ‘so’ and ‘ho’. Just be aware of your breathing, don’t let-go of your breathing without your observation. Be passive, watch and witness to your incoming and outgoing breathing.
THIRD STAGE
Keeping total observation on your breathing in and breathing out, use force to bring the breathing up to the centre of the inner and outer body making.Navel centre is the centre of the inner body, while davasanta (six finger distance from the tip of the nose) is the centre of the outer body. While breathing in, make a breathing sound ‘so’ and while breathing out, make a breathing sound ‘ho’.
FOURTH STAGE:
Keeping your awareness on your breathing in and breathing out, leave the force and sound ‘so’ and ‘ho’. Just be aware of your breathing, don’t let-go of your breathing without your observation. Be passive, watch and witness to your incoming and outgoing breathing at the respective centres.
FIFTH STAGE:
Keeping total observation on your breathing in and breathing out, use force to stop the breathing as long as possible at the respective centres of the body. Be still at the pause of the breathing at the respective centres of the body. Stay in the gap of the breathing – where there is no breathing. It is the void of breathing process; it is neither incoming nor outgoing breathing.
SIXTH STAGE:
Leave the force, loose your grip and be natural in your deep and long breathing up to the respective centres of the body with the gap between the incoming and outgoing breathing. Be passive, watch and witness to your incoming and outgoing breathing at the respective centres with the gap at the turning points.