Meditating-Sadhu

So Hum Mantra Meditation Technique

So Hum Mantra Meditation 

Background of SoHum Meditation:

The simple, yet profound, So Hum Meditation technique is probably one of the most popular Mantra Meditations.  It emerges from the Yoga school of Hindu Philosophy and belongs in the category of Japa Meditations (Meditations that require the chanting of Mantras). 

The So Hum (aka So Ham, Soham or Sohum) Mantra Meditation, done sincerely, is very effective in bringing about a complete transformation of individual consciousness.  So Hum literally means “I am That” (So = “That” or “Thou” or “Divinity”; Hum = “I am”) and the mantra’s aim is to bring about this union (yoga) between your individual consciousness and Divine Consciousness.  Another way to interpret this purpose, is that the meditation brings about the realization that all that you see is yourself — The Observer is the Observed.

So Hum Mantra Meditation Video

YouTube Direct Link –> Best Mantra Meditation Technique – SO HUM

 

Tools Required for This Meditation:

  • An alarm clock, stop watch or other time device
  • Or you can use a traditional bead necklace (Mala) to count repetitions if you prefer.

Benefits:

Primary Benefits: 

  • Realization of your Divine Nature.
  • Realization of the non-dual Nature of Reality.
  • Stress Reduction, Relaxation, Peace and Tranquility.
  • Spontaneous Joy and Happiness.

Secondary Benefits: 

  • Promotes Self-Healing.
  • Builds mental focus and concentration.

Cautions:

None.

Practice Instructions for SoHum Mantra Japa: 

Follow the step by step guided meditation below to practice this technique.

  • Sit in a comfortable cross legged position.  You may also sit on a chair or lie on your back to practice this meditation.
  • Set your alarm or other time device for 10 to 20 minutes.  If using a Mala do an appropriate count (for a traditional 108 bead mala its about 1 full cycle through the mala)
  • If sitting, elongate your spine upwards, lengthen your neck and subtly bring your chin back and in, like a soldier at attention.  This will align the spine with the back of your head.
  • Place your hands in Gyan Mudra (Gesture of Knowledge).  Which is thumb and index finger lightly meeting, wrists resting gently on the knees and palms facing upward.  The other 3 fingers are extended.
  • Take 5 deep, slow breaths though the nose.  This will oxygenate your blood and relax you.
  • Try to remain as still as possible.
  • Now inhale slowly while saying the sound “Soooooooo” mentally and then slowly exhale while silently saying the sound “Hummmmmm”.
  • After spending about half the time in meditation as described above, start with every cycle to feel your awareness expanding and merging with the Universe Consciousness.  So as you continue to chant silently the mantra in rhythm with your breath, feel its real meaning acting upon you.
  • Continue for the duration of the meditation.
  • As the end of the meditation, try to remain with the all inclusive awareness and the sense that all is included in you.

SoHum Meditation Tips and Variations:

  • Another way to practice So Hum Mantra Meditation is to visualize life, light and Divine energy flowing into you when you inhale and mentally say “Soooooo” and to feel your ego-centric limited consciousness flow out and evaporate into the atmosphere as you exhale and mentally say “Hummmmm”.  This variation is also consistent with the meaning of the Mantra.
  • At you develop this practice increase the exhalation phase such that it grows to about two times the inhalation phase.

Secret of the SoHum Mantra:

Where did this Mantra come from?  That is the secret of this Mantra.  It is actually the sound of the breath during inhalation and exhalation.  Inhalation sounds like “Soooooo”, while exhalation sounds like “Hummmmm”.  So this is the music of life and by practicing this meditation we can learn to dance in tune with it.

Other Yoga & Meditation Sites with Helpful Techniques:

Yoga for Hypertension

Internet Resources for So Hum Guided Mantra Meditation Technique:

Definition of Mantra in Wikipedia.

Read Related Articles Below:


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66 replies
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  1. Buzz
    Buzz says:

    Hi Anmol,
    I am ***** from India and i am 20 years of age.I am reading your blog on mastery of meditation from last 2 weeks and really want you to say thanks for this delightful effort of spreading the knowledge to all public.Actually what i feel was that everyone who comes to this meditation/yoga/spiritual things is after getting hit by the society in some manner or when they have bad things going like drugs,money,etc……In my case it was some relationship issue.Anyhow i started doing some your Pranayam aasan and some meditation from last 7 days.I do before going to bed because in the morning everyone wakes up at 5:00am :D and its kind of very noisy and disturbing to do meditation with concentration in the morning.Now here is the main thing, last night i did Anoloum viloum for about 10 sets with (2 inhale,2exhale in each set)after that “Soo Humm” meditation(that works with Ajna chakra).after some time i started feeling to get some movement near center of my eyebrows center .That movement was really comforting and again continued.After that i was so involved With that energy(or what should i call it) that, it was like some unexplainable light started to take me back and back and back but that was not physical movement of the body.I was enjoying that but was in fear that if i get to much involved i might not come back to reality. i forced my self subtly to see if this is really happening. It was really different and was actual. Then i stopped my self somehow and opened my eyes it was so soothing but confusing.So what was this can you explain it to me ? Like should i continue to do this, i am very curious to know what is after that back force and where it wanted me to take..I will be really thankfull for your reply.

    Reply
  2. charuta naniwadekar
    charuta naniwadekar says:

    thanks anmol for the beautiful article. do you have any specific omkar sadhana guide line?like chanting om loudly , then in whispering sound and then silently etc ?i recieved an email from u and i find it absolutely wonderful. i cant thank u enough.. i recommend it strongly. actually there are so many powerful methods offered, that its difficult to choose one.. By trial and error, u zero on one that suits u best.thanks again.

    Reply
  3. Julia
    Julia says:

    Dear Anmol,
    Thank you so much for everything you do for the yoga learning community! You render us immense Assistance and Support. May the Divine bless you!

    Reply
  4. Adinda de Boer
    Adinda de Boer says:

    Thank you very much for this most informative site!
    I am a very happy scholar.
    I have some complaints that have been with me for years and i would like to ask you for help.
    I have severe I.B.S. since 1988 since a food poisoning, it has a great effect on my life. I can not hold a job, have to take many pills . I hope you can give me an idea i can try. And i am prone to develop tendon problems with sports, everybody gets them but with me they tend to linger much longer with me then with others. It is as if the system can not work them away, the healing instinct is not high enough.
    I am happy with every information!!

    Reply
  5. thabani
    thabani says:

    Hey, I was wondering if you can do this meditation and zazen together once a day each or is it better to do one of them twice a day. Been struggling with up and down emotions so I am hoping this meditation will calm the storms created by my zazen practice. But I have also b been thinking of doing zazen more than once to get rid of all negative emotions over and done with for good.

    Reply
  6. Ghislaine
    Ghislaine says:

    Dear Anmol,
    I’ve tried this technique for the first time this morning, and it already has the same effects as taking St John’s Wort! I feel happy and light-hearted, and can’t stop thinking of things that would make me laugh, or just picturing myself, laughing with my friends. It’s wonderful!

    Reply
  7. Trupti Mehta
    Trupti Mehta says:

    Rajesh,

    Thanks for sharing.
    Yes it has certainly being shown that meditation helps with great IQ as well. Super senses is also a blessing of specific meditations….

    All the best,
    Trupti

    Reply
  8. rajesh
    rajesh says:

    Dear Anmol:

    I had been practising trataka when I was 10 years old, (now i am 40 yrs).

    It came naturally to me.

    I would gaze at a small dot on the wall without blinking for minutes while I am hyper focusing with “Yeh tu hai” or “yeh main hoon” repeating in my mind.

    Couple of times, the hyper focusing went to a level where “yeh main hoon” became silent…….. And then I cannot explain in words… It was more than 27 years ago.

    Another time, I became scared when it reached silence. I was in silence mode for almost two minutes. (since I did not have a teacher and i did not ask or discuss this with anyone). Strange as it seemed I could not do it after the age of 13.

    My eyesight is extremely sharp. Everone thinks that I have Eagle Eye. My IQ is extremely high.

    Reply
  9. Dalsukh
    Dalsukh says:

    Dear Anmol Mehta,
    Ref; Quantum healing and so-hum mantr.
    In quantum healing, it is said there are more than one world. In another world your double exists and lives a happier life. You can visit him. So I visualized meeting him and discussed my so hum meditation. I infer that he suggested adding another visualization to so hum. Visualization of five feet expansion of legs and contraction to the normal length\\Similar visualization for neck and head. (This meditation was recommended by osho in his discourse). I think of so while expanding and think of hum while contracting. I was more in bliss with this meditation. I shall give feed back at the end of the month.
    I have selected various yoga sets from your website and doing them since last two months. I am studying all your postings.
    I am 79; have done yoga intermittently from childhood. I have understood more from your writings. They are practical and helping to be regular in doing sadhana. Thanks.
    I have unexplainable sensation of tightness in my feet. Etiology is not known. There is no pain. I feel as if I am wearing tight socks. Doctors say it might due to pinched nerves. I am searching for cure since last 4 years. I seek guidance for this annoying symptom.
    Sincerely yours
    Dalsukh Sanghvi

    Reply

Trackbacks & Pingbacks

  1. […] Peaceful Sleep: Without a doubt, meditation is excellent to battle insomnia.  Techniques such as So Hum Mantra Meditation or Breath Awareness Meditation, and Zen Meditation Technique are excellent to help you get you to a […]

  2. […] If there are any research scientists reading this article, I would suggest comparing the affects of various types of meditations to each other as well, to determine which one is having the greatest affect on the brain.  Specifically, I would be most interest in the comparison between the following 3 meditations.  Zen Meditation or Mindfulness Meditation, Mantra Meditation and the Silent Mind Meditation Technique (which focuses on watching and comprehending your thoughts). […]

  3. […] As I mentioned above meditation is excellent for the brain.  It actually increases the thickness of the prefrontal cortex and also increases blood flow to the brain, and subjectively you will notice a great improvement of brain function, memory and intelligence.  The meditation research can be found in the article, Brain Health Benefits Making the News, and this research has generally been carried out on monks and yogis who either practice Mantra Meditation (ex: So Hum Mantra Meditation or Breath Awareness Meditation (Zen Meditation Technique). […]

  4. […] So Hum Mantra Meditation Article […]

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