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Samma Karuna So Ham Meditation

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Intructions, Samma Karuna Version 2.5 October 2020

Author: Ishi
Audience: Samma Karuna facilitators

Abstract: The following webinar provides basic training on Samma Karuna So Ham meditation so a facilitator can be trained to offer this meditation at Samma Karuna.

Before the meditation

  • Ensure you have the latest version of the meditation sound track
  • Check meditation benches are available at the hall
  • Check sound system is working properly
  • Check tissue paper is available at the hall
  • Ensure the hall is clean and well ventilated for the meditation
    • No coils or incidence should be burn inside hall

Meditation Introduction

  1. Welcome everyone and introduce yourself
  2. Confirm the setup for the meditation is right and meditation benches have been provided. Correct accordingly.
  3. Samma Karuna Meditation based on ancient mantra “So Ham” (Also Called Toilet paper meditation).
  4. This meditation imitates certain types of breath that are connected with emotions. Allowing your energetical and emotional body to start purifying.
  5. So (inhalation), Ham (exhalation) always through the nostrils.
  6. I inhale with all my lungs capacity with So and exhale the air out with ham (breath only thought the nose). Pay special attention to a full inhalation and let the exhalation to be natural.
  7. Distribute tissue paper.
  8. Explain about circles of energy
    • Long circles Soooooo, hammmmmm
    • Faster circles: Soo, Hamm
    • And full speed circles: So, ham, So, ham.
  9. Show how to perform a fast breathing.
  10. Explain about possible normal side effects on the area of mouth and hands.
  11. Importance about keep breathing thought the whole process (do not go away, nor meditate).
  12. Listen to your body but put 110% of yourself to work out!
    1. It is on you how much it is going to work!
    2. If you feel the energy it too much, listen to your body.
  13. Explain how healing happens
    1. Mantra of the school “I allow myself to feel any sensations or emotions”.

Warming up:

  • We will do 2 warm-up exercises before starting the meditation to prepare the body.
  • First exercise will work better if its done with Ujjayi beath.
    • Do you know what is Ujjayi breath?
    • Explain ujjayi breath (For Example Dark Vader)

Guide people though breathing exercises on the 3 positions:

  1. Hand on waist,
  2. Thumbs under the armpits and arms parallels to the floor .
  3. Hands as much as you can rich on your back and elbows pointing to the cilling.

Guide through 5 inhales, 3 holds, 7 exhales, 2 holds (about 5 times in each position)

After each time relaxing hands on the lap, wait 1 minute, go to the next position.

Expalain and perform 3 series of 10 to 15 Bhastrikas

  • Hand rise from fist to “superman”.
  • Check right height with fingers
  • Let the hand fall down naturally and hit the ribs to exhale all the air out.
  • Remember to do it with a smile, it works better.. just like we would be enjoying it.
  • Perform, notify the students when is going to be the last breath on every svastrica.
  • Set music
  • Go for it!!

And Enjoy. 😉

Meditation insights

Notes:

 Bhastrika

  • Bhastrika, which means ‘bellows’, is often referred to as Bellows Breath or Breath of Fire.
  • It’s similar to kapalabhati, but instead, has equal emphasis on the inhale and the exhale. Another heating practice, bhastrika stimulates our Manipura Chakra, our Solar Plexus (third) chakra, and creates an energizing and stimulating sensation throughout the entire body. Bhastrika is like a cardio workout for your lungs while your body is holding a static position.
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