The phrase "so hum" first appears in the ancient yogic text known as the Isha Upanishad. This brief piece of writing is thought to have been written somewhere between 1000 and 100 BC, however no one knows for sure.
Reciting the Soham mantra throughout this mantra meditation can help you awaken your inner divine consciousness and experience the universe's pure vitality.
The meaning of Soham
The Sanskrit words “so hum” are commonly translated with “so” meaning “I am” and “hum” meaning “that.” Together, the common translation of the phrase is “I am that.” The “that” is the atman, the true self or universal consciousness that resides within each individual. In yogic philosophy, it is believed that everything in the universe is made up of the same essence, which is known as brahman. Atman is said to be an individualized expression of the inherently pure, infinite, and eternal ultimate reality, which is the ultimate goal of yoga is to realize the true nature of the atman through spiritual practice. Unlocking the secrets of the Soham mantra can help individuals connect with their atman and tap into their innermost consciousness.
In the yoga tradition, “so hum” is linked with mindful diaphragmatic breathing. This natural mantra is believed to be a manifestation and sound of the breath. The word “So” is connected to the sound of inhalation. As we inhale, we use the sound vibration to bring in fresh energy and life force. “Hum” is connected to the sound of exhalation. As we exhale, we use the sound to let go of tension and negativity.
What is Soham meditation?
Mantra meditation or japa is the mindful repetition of a word or phrase to create a deep meditative state. The aim of mantra meditation is to quiet the mind and achieve a deep sense of relaxation and inner peace. The practice of Soham mantra meditation involves repeating the mantra silently to yourself, while focusing on your breath and allowing your thoughts to come and go without judgment or attachment. When the repetition of the “so hum” mantra is linked with the rhythm of the breath, it creates a powerful and calming effect on the mind and body. Soham mantra meditation is practiced between 5-10 minutes at a time.
Traditionally, meditation is practiced in a comfortable seated position, but some people may prefer to lie down or even walk while meditating. Teachers usually recommend practicing this meditation several times a week for optimal benefits. Once you are comfortable with the practice, you can increase the duration of your meditation sessions.
How to practice Soham meditation
Practicing Soham meditation is simple and can be done by anyone, regardless of experience level. Follow these steps to create a deep and fulfilling meditation practice:
1. Find a calm and quiet place: Choose a peaceful space free from distractions. Turn off your phone and other devices. Lighting a candle or incense can enhance the meditative atmosphere. Set a timer for your preferred duration, typically between 5 to 20 minutes.
2. Sit in a comfortable position: Find a posture that allows you to sit comfortably for an extended period. Wear loose, comfortable clothing. Keep your spine upright and shoulders relaxed. You can rest your hands on your knees, in your lap, or in Anjali Mudra (prayer position).
3. Close your eyes and relax: Gently close your eyes and take a few deep breaths. Focus on your breathing, allowing each inhale to bring calm and each exhale to release tension. Let your awareness turn inward.
4. Inhale while silently chanting “So”: As you take a deep breath in, silently repeat the syllable “So” in your mind. Feel the breath entering through your nostrils, bringing in fresh energy.
5. Exhale while silently chanting “Hum”: As you exhale, silently repeat “Hum.” Let go of stress and negativity with each breath out. Stay fully present with the sound and rhythm of your breath.
6. Repeat the mantra with each breath: Continue synchronizing the mantra with your breath, allowing it to flow naturally. Let this rhythm deepen your meditation.
7. Gently refocus if distracted: If your mind wanders, simply guide your focus back to the mantra and breath without frustration. Acknowledge distractions and return to the present moment.
8. Expand your consciousness: As the meditation deepens, feel a connection to the vast universal consciousness. Visualize merging with infinite space and the energy around you.
9. Ending and integrating the practice: After finishing the mantra repetition, sit quietly for a moment. Observe how you feel mentally, emotionally, and physically. Slowly open your eyes, take a deep breath, and return to your surroundings with a sense of peace. Keeping a journal of your experiences can help track your progress.
Benefits of chanting So hum mantra
Soham meditation benefits the mind, body, and spirit by fostering balance, harmony, and inner peace. Here’s how it can enhance your well-being:
Inner peace and emotional balance:A consistent meditation practice cultivates deep tranquility, helping you stay calm and centered even in difficult moments. It enhances emotional resilience and fosters inner stability.
Enhanced mindfulness and self-awareness: By focusing on the breath and mantra, Soham meditation increases self-awareness and presence in the moment. It allows you to observe thoughts without attachment, leading to greater clarity and understanding.
Deepened connection to the universe: Chanting “so hum” reinforces the idea that we are part of a vast, interconnected existence. This practice nurtures a sense of oneness with the world and strengthens spiritual awareness.
Stress reduction and mental clarity: The rhythmic repetition of “so hum” calms the nervous system, reducing stress and anxiety. It clears mental clutter, improving concentration and decision-making.
Energy alignment and spiritual growth: Soham meditation is known to balance the body's energy centers (chakras), promoting harmony between mind and body. It also deepens spiritual insight and intuition.
Improved physical health: By lowering stress and promoting relaxation, Soham meditation supports better circulation, reduces blood pressure, and enhances overall well-being.
Heightened creativity and intuition: As the mind quiets, creative thinking and intuition naturally expand. This practice can lead to greater inspiration and problem-solving abilities.
Greater sense of gratitude and joy: Regular practice fosters a deep appreciation for life. It helps shift focus toward positivity, encouraging gratitude and long-term emotional well-being.
Conclusion
Soham meditation has been a profound practice for centuries, offering numerous benefits for the mind, body, and spirit. By synchronizing breath with mantra repetition, this meditation helps cultivate inner peace, enhance mindfulness, and deepen self-awareness. With regular practice, Soham mantra meditation can improve focus, reduce stress, and promote overall well-being, leading to a more balanced and fulfilling life.
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