The “So-Ham” mantra meditation.
My special personal favourite meditation.
“So Ham”
Often pronounced So Hum, this mantra is said to be a universal mantra, as it is meant to be used in conjunction with the breath. If you can breathe, you can use this mantra.
Inhale with “So”, and Exhale with “Hum”
Translation:
“I am that” or when repeated, it becomes “I am that I am”
When Michael my first meditation teacher first taught me the “So- Ham”years ago now it was like THE DOOR TO A ROOM THAT I HAD BEEN BANGING ON FOR YEARS OPENED UP FOR ME!!
My Practice is still far from perfect, but at least I feel that I am getting somewhere.
Now I can (usually) bring about the stillness of mind on command.
This meditation can be done, sitting, lying comfortably, before bed, or even while walking.. I personally do it on the train on the way to my corporate day job, so it can be done anywhere really, and what a fantastic way to start the day.
Bliss-ed out calm and full of beautiful chi energy, focused and feeling happy from within.
It is a contemplative meditation bringing about a realization of our connectedness, our oneness, our sameness – So = “I am” and Hum = “That”
On you inhale think or chant the word “So” to yourself . On your exhale think or chant the word “Hum”.
(How simple is that??)
My meditation journey began
Benefits of So Ham Mantra Meditation Technique:
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.
Guided So Ham Mantra Meditation Technique:
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 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.
Some beautiful meditation music – Tibetan Singing Bowls – that you can play softly whilst meditating. Or listen to using headphones to promote a deep peacefulness and calmness.
So Ham Mantra Meditation Technique Tips:
Another way to practice the 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.
As you develop this practice increase the exhalation phase such that it grows to about two times the inhalation phase.
So -Hum Mantra Meditation Practice
Background Of So Ham Mantra Meditation:
The simple, yet profound, So Ham 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.
This beautiful mantra has been a wonderful gift to my monkey mind! It takes on a sing song quality to it that infuses me with a sense of joy and playfulness as well.
Try it out – hopefully you’ll love it as much as I do!
Namaste!
Jeannette Andrea Jackson
Here are a few various videos in relation to the “So Ham”
Vision Interaction Blog 