In this article, you will read about the So Hum Meditation. This simple meditation practice is intended for those looking for a beginner’s practice to perfom on their own. This article is intended to be a guide for your practice, taking your through your awareness of: position, breath awareness, palms position, going deeper within the mind, visualization and your ending salutation.

“Within you there is a stillness and a sanctuary to which you can retreat to at any time and be yourself”

Herman Hesse- Siddhartha

So Hum Meditation Practice

This meditation uses the mantra “So Hum”. It is a simple beginner’s meditation using breath, mantra and voice activation.

So Hum Meaning

So Hum means “I am.” This mantra affirms our existence as pure awareness. We are not our body, mind, or ego – we simply are. 

Deepak Chopra

This Sanskrit mantra is one that affirms who we are and is the primal truth of our existence. By simply repeating this powerful mantra through out the meditation you are confirming to yourself that which is the fundamental reality of your existence.

Benefits of Meditation

A well-trained and stable mind is an essential asset in life. When we practice stillness intentionally, our fragmented minds learns  to hold space for the present moment. It takes practice and discipline however a commitment to this practice will bring greater clarity, concentration and inward awareness of the body’s experiences. When we learn how to settle the mind, our life can reap incredible rewords. It is a type of learning that can not be read about but needs to be put into practice.

So Hum Meditation Practice

The practice below will invite you to take an inward journey. It is a simple practice that can be completed almost any time and any where. You can use the mantra “Soham” to ground you in the moment. Practice daily for 10 minutes, and gradually increase up to 20, then 30.

Position for So Hum Meditation

Begin by training the body to be still. You may lay down, or sit down with either an erect spine or have your back against a wall or piece of furniture. If you are sitting, it is important to align the spine with by vertically aligning the pelvis, chest ad head. You may cross your legs and sit on a cushion or blanket. See how it feels when your tail bone slightly hangs off the blanket’s edge. It is always recommended that the hip sits higher then the knees to prevent your back from rounding.  Well done you have just aligned your body to help keep the energy moving through your spine and the breath through your body. You can complete the meditation sitting on a cushion, in a chair or laying down.

Visualization in the Meditation

An Envelope of Light and Roots Below

As you close your eyes, imagine your body is surrounded by a light from the top of your head to the  Allow this circle to be your barrier between the distractions of daily life. Allow this light to nourish your body and delineate the space you are entering with your meditation as your own personal sanctuary. Imagine your body grounded in your sitting pose with roots keeping you stable.

Open Palms

As a gesture to receive, place your palms open on your knees or on the ground beside you.

Awareness of Breath

As you enter a deeper place of relaxation in your sitting position, begin to recognize the breath that moves through your body. Notice how each breath releases held tension. Become aware of the quality of the breath and notice that it become smoother as it moves through your body. Observe how your lungs expand in the front and the back with each breath. Guide the breath to move through the solar plex (your energy centre where your tummy is) and into the limbs and organs.

Quality of Breath

Continue your breathing and begin to bring your awareness of your breath to different centres in your body. Notice the rhythm and ebb and flow of the breath.

How to Observe the Quality of Breath

Feel the quality of the breath first. Observe how the breath moves:

• between your eyebrows
• then through your throat centre; the left and right shoulder, the left and right elbow the left and right palm and fingers
• then through the heart noticing the breath moving through the critical organs
• then through the navel centre
• then through the pelvis, feeling where we sit
• then back up through the navel, heart, throat and eyebrow centre

Come Deeper Within The Mind

Focus on the eyebrow centre while the breath moves through your body and energy centres. Sense the vibration of the process and sound Soham (pronounced sohum). Begin with “So” as you inhale and “hum” as you exhale. Notice the quality of the vibration of the sound.  The breath is slow and nourishing, observe how the mind settles and calms. Let your focus and concentration be fine  and focused like each slow nourishing breath that moves through the body.  You will notice yourself drawing deeper into the mind from the simple focus point of the eyebrow centre(the third eye and seat of intuition). Enjoy this place of centre and stillness and awareness for as long as you would like.

Finish Your Practice With Namaste

As you open your eyes, slowly become aware of  your breath, your posture and the space. You may open your eyes into your palms, massage your temples and stretch your limbs. Be aware of the breath as your carry your breath into the day. Thank yourself for taking this time to nourish your body and mind. Bow to yourself and say Namaste.

So Hum Guided Meditation

If you prefer a guided voice meditation with ambient music, check out the video below by Yogi Madhav. Allow this guiding meditation to support your practice in your home.

To learn more about different meditation practices and find the best meditation for you, read DoCalm’s article Find the Best Meditation For You. Here you will learn about meditation for Beginner, Intermediate and Advanced Practice.

If you are ready to learn more about meditation, including different principles and options in your meditation practice read DoCalm’s article: How to Start a Meditation Practice.

To learn more about Hermann Hesse, and his famous book Siddartha, read about it here.