So Hum Mantra Meditation Technique: Free Guided Meditation Book for Daily Practice
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So Hum Mantra Meditation Technique
Guided Meditation Technique #4: So Hum Mantra
Background of So Hum Mantra Meditation Technique:
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 So Hum Mantra Meditation Technique:
- 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 of So Hum 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.
So Hum Mantra Meditation Technique Cautions:
None.
Guided So Hum 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 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.
So Hum 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.
- At you develop this practice increase the exhalation phase such that it grows to about two times the inhalation phase.
Secret of So Hum Mantra Meditation Technique:
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:
Internet Resources for So Hum Guided Mantra Meditation Technique:
Definition of Mantra in Wikipedia.
Best Yoga & Meditation Products: 
on September 4th, 2007 at 4:16 pm
Hi! Congratulations for this great site. I´ve been practicing the So-Hum meditation for many years, (since 1977) as a “secret” that was teached me by Mahatma Charnanandy. I´m glad it is been shared to the world. I´m going to put a link in my homepage.
Best wishes.
on September 4th, 2007 at 6:13 pm
Hi Mario,
Its great you received the wonderful gift of So-Hum Mantra meditation so many years ago. Thank you for your kind words and for your presence on Mastery of Meditation.
Best,
Anmol
on September 17th, 2007 at 3:53 pm
Dear Anmol,
Thanks for your attention. I did put a link of this precious pages on my humble website. I hope brazilian people can have the opportunity to read all these ammazing pages fulfilled of great knowlwdge.
It would be great if they could read it in brazilian portuguese…
Best wishes.
Mario
on September 17th, 2007 at 11:15 pm
Recently, I noticed a lot of traffic coming from all over this beautiful planet of ours and so I tried to install a translation program which would translate the articles in different languages as per the request of the reader. Unfortunately, it did not work…. yet :-). I will revisit this effort in the near future and set up an easy facility to translate the pages as required by the readers.
Thank you very much for your positive comments and for providing the link on your website.
Best,
Anmol
on October 23rd, 2007 at 6:04 am
excellent and very much informative site for new persons who want to reap the fruits of meditation
on October 24th, 2007 at 4:57 pm
Thanks for the encouraging feedback. Glad you are benefiting from the website.
Best,
Anmol
on January 29th, 2008 at 4:38 pm
So when i practise it there’s no actual verbal noise, its just mental, all in your head?
on January 31st, 2008 at 12:16 am
Yes that is correct. The sound is all mental, no sound is vocalized for this meditation.
Best,
Anmol
on March 8th, 2008 at 9:08 am
Hi Anmol,
Could you suggest any practices that could help ladies with painful periods? I’m not sure what’s behind the pain, but having this disruption every 28 days can be a real problem. Can yoga help with such things? I hope so.
Thanks again.
on March 12th, 2008 at 7:56 pm
I certainly can and yoga (and ayurveda) certainly have some recommendations for this. I will put together an article for this for you shortly.
Best,
Anmol
on March 14th, 2008 at 1:45 pm
Thank you!! I’m looking forward to your article very much. I would love to learn about a way to deal with this problem effectively, instead of just treating the symptoms all the time.
Sorry for posting this here, it seems like I put it on the wrong part of the website, –doesn’t much relate to the So Hum…(I won’t be offended if you delete it or move it to a more appropriate location).
on April 2nd, 2008 at 10:46 pm
This blog is very good. I am enjoying reading various articles. Thanks for providing tips to live a better life. I intend to do So Hum Mala regularly. Good wishes and prayerful blessings.
on June 28th, 2008 at 5:31 pm
[…] 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. Read more […]
on September 17th, 2008 at 11:17 pm
[…] So Hum Mantra Meditation Technique […]
on October 6th, 2008 at 5:34 pm
[…] Yoga practice for this survey includes any practice of yoga breathing exercises (yoga pranayama) and, of course, any type of yoga (kundalini, hatha, ashtanga (power), vinyasa, iyengar, bikram (hot), etc). It does not include the exclusive practice of just yoga meditations (manta meditation, trataka concentration meditation, AUM meditation, etc). In other words I more interested in the practice of physical yoga for the purpose of this survey. […]
on October 26th, 2008 at 9:44 am
Hey Anmol,
I’ve been doing this meditation for about 3 weeks now, and i think i’m getting better at it. Is the purpose of a mantra to replace a thought? Whenever a thought comes up in my head i just focus on the mantra and try to let go of the thought. Also, i dont really do the last part of the meditation, where you “imagine the divine awareness flowing into you”…is that important to do? or no.
thanks, Alex
on October 27th, 2008 at 9:05 pm
Yes that is the right approach of what to do if thoughts come up. Just let the thought go and return to the mantra. If the same thoughts persist repeatedly, it means they require your attention, and it might be necessary to allow them to run their course and tell their story before returning to the meditation.
The ultimate purpose of mantra meditation is for you to Realize your True Nature, so maintain an open approach and see what a quiet mind reveals to you.
Best,
Anmol
on November 3rd, 2008 at 7:24 pm
[…] Kundalini Yoga Jesus Pose for Sacrifice & Inner Strength Hatha Yoga Camel Pose Heart Chakra Opening & Balancing Set So Hum Mantra Meditation Technique […]
on January 11th, 2009 at 1:55 pm
[…] After my eleven minutes, I did another 20 minutes of meditation (using another of Anmol’s posts, So Hum Mantra Meditation Technique). As this kriya will always be in addition to other practices, it will be impossible to separate out the results. Suffice to say, that after the eleven minutes, I already felt straighter, taller, lighter and more expansive. It was like I had reached down into my centre and captured hold of myself again. The mind chatter hadn’t ceased completely, but instead of being a discordant swarm of buzzing insects, it had settled down into a steady stream of dialogue. Best of all, I didn’t feel so awful about my perceived weaknesses and failures. The emotional rawness remained, but there was a steadiness that had not been there previously. […]
on January 27th, 2009 at 8:36 am
hi Anmol
Thanks for ur articles. They r very inspiring. When i feel
low it serves as the ladder.
The main point Anmol. I have done my post graduation
I am suffering from schizophrenia.(since 13 years) I am a woman of 30 years. (unmarried) Doctors advised
me not to do deep meditation since it imbalances the
chemicals in my brain. I am taking many pills and ECTs. What should I do? Advice me any asans or
methods which will help me recover. Please help me
Anmol.
regards
Madhu
on March 1st, 2009 at 1:59 pm
[…] My favourite meditation for bus time is “So hum“. All kinds of expressions of humanity show up on the bus, and doing So Hum reminds me that I am Them and They are Me. Yes, my mind wanders, but I continually come back to my breath, inhaling So, exhaling Hum and feeling my connection to the world and to all people. I arrive at work feeling like a million dollars, already having spent forty minutes meditating (on top of what I’m likely to have done on my deck before work). […]
on March 14th, 2009 at 12:11 pm
hum is chanted mentaly or silent verbaly?
on March 29th, 2009 at 3:10 am
[…] This experience inspired this article, and has also made me excited about my twice daily commute to work because now instead of wasted time… I see it as an opportunity to effortlessly fit an hour or more of meditation into my day five times a week. I tend to mix it up, using different mantras (repeated silently over and over in my head as I inhale and exhale) on different days. Two of my favourites are So-hum, or Sat-Nam. […]
on April 7th, 2009 at 8:13 pm
The mantra is chanted mentally for this meditation.
Best,
Anmol
on April 8th, 2009 at 12:09 pm
[…] So Hum Mantra Meditation Technique: Free Guided Meditation Book for Daily Practice […]
on September 26th, 2009 at 1:00 am
I need the “sohum” Mp3, if any one have it please do send me in my mail id droliainternational@gmail.com. I have done basic course and need it badly
Thanx in advance
on October 1st, 2009 at 7:32 pm
I am often compelled to verbalize the sound of the HUM just a little, as the vibrations seem to work on a deeper energetic level for me. Is it bad to occasionally practice this way? Or does it tie my consciousness to my physical being… not giving full opportunity for this style of meditation to have best intended effect? Thanks Anmol :)
on October 14th, 2009 at 4:47 pm
DEAR ANMOL, I WANT TO USE AN AUDIO CD INSTEAD OF MALA OR STOP WATCH TO CONCENTRATE ON MY BREATHING COUL YOU TELL ME WHERE I CAN GET THE AUDIO FILE OF SO-HUM CHANT I NEED BOTH FAST AS WELL AS SLOW CHANTS.IF U CAN REPLY THRU MAIL I WOULD BE VERY MUCH GRATEFUL TO YOU
THANKS A MILLION
on November 1st, 2009 at 9:54 pm
[…] So Hum Mantra Meditation Technique: Free Guided Meditation Book for Daily Practice […]
on November 12th, 2009 at 7:52 pm
[…] The So Hum mantra meditation technique in this article is a video demonstration of the technique which is fully detailed in the article So Hum Mantra Meditation for Healing and Joy, and you should read that article as well for more details regarding this mantra. This is one of the best mantra meditation techniques and I constantly get feedback about how it has helped students in their lives. Here is an example of the typical feedback I get with regard to the practice of this mantra meditation. […]
on November 16th, 2009 at 1:43 pm
[…] SO HUM Mantra Meditation Technique […]
on December 16th, 2009 at 10:02 am
Indeed this mantra has very energizing power. It does relaxes mind and all muscles of brain. A must for all to practice at least once at day to wash off all negative energies accumulated all day being among different levels of energies in society.
on December 17th, 2009 at 1:48 am
dear anmol, is it possible that by doing prosperity meditation, the one with left hand 60* raised with gyan mudra and right with surya mudra, may cause high blood pressure?? i did the same for 5 minutes for 5 days once in a day, on the sixth day, i could not do due to raised blood pressure, which was 210 / 100..in this case, anulom vilom will be ok?? if possible kindly send your reply copy to my mail i/d, pls..
on December 17th, 2009 at 1:08 pm
Yes it is possible that Prosperity Meditation can raise blood pressure. Yes Anuloma Viloma will be fine to do.
Best,
Anmol
on January 6th, 2010 at 4:07 pm
[…] So Hum Mantra Meditation Technique […]
on January 15th, 2010 at 1:52 pm
[…] So’Hum, […]
on February 3rd, 2010 at 7:28 pm
[…] My favourite meditation for bus time is “So hum“. All kinds of expressions of humanity show up on the bus, and doing So Hum reminds me that I am Them and They are Me. Yes, my mind wanders, but I continually come back to my breath, inhaling So, exhaling Hum and feeling my connection to the world and to all people. I arrive at work feeling like a million dollars, already having spent forty minutes meditating (on top of what I’m likely to have done on my deck before work). […]
on February 4th, 2010 at 3:57 am
[…] This experience inspired this article, and has also made me excited about my twice daily commute to work because now instead of wasted time… I see it as an opportunity to effortlessly fit an hour or more of meditation into my day five times a week. I tend to mix it up, using different mantras (repeated silently over and over in my head as I inhale and exhale) on different days. Two of my favourites are So-hum, or Sat-Nam. […]
on February 4th, 2010 at 3:58 am
[…] After my eleven minutes, I did another 20 minutes of meditation (using another of Anmol’s posts, So Hum Mantra Meditation Technique). As this kriya will always be in addition to other practices, it will be impossible to separate out the results. Suffice to say, that after the eleven minutes, I already felt straighter, taller, lighter and more expansive. It was like I had reached down into my centre and captured hold of myself again. The mind chatter hadn’t ceased completely, but instead of being a discordant swarm of buzzing insects, it had settled down into a steady stream of dialogue. Best of all, I didn’t feel so awful about my perceived weaknesses and failures. The emotional rawness remained, but there was a steadiness that had not been there previously. […]
on February 8th, 2010 at 1:54 pm
[…] Originally I was thinking of starting out this new dimension with one of the most popular meditations on the planet today, Zen Meditation Technique, but I have instead decided to go with So Hum Mantra Meditation. This is primarily because I have been getting a lot of great feedback regarding this meditation and also, since this meditation is excellent for promoting joy and peace, I thought we could use some more of that during these challenging times . […]
on February 10th, 2010 at 11:06 am
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