So Hum Meditation

So Hum Meditation

The So Hum meditation is a simple but powerful technique that uses the breath and the repetition of a mantra to quiet the mind and relax the body. This meditation will help take your awareness from a state of constriction to a state of expanded consciousness.

    1. Choose a place where you won’t be disturbed. Sit in a chair or on the floor, using blankets and pillows to make yourself as comfortable as possible.
    2. Close your eyes and for a few minutes and take a few moments to observe the inflow and outflow of your breath.
    3. Now take a slow, deep breath through your nose, while thinking or silently repeating the word So.
    4. Then slowly exhale through your nose while silently repeating the word Hum. Continue to allow your breath to flow easily, silently repeating So . . . Hum . . . with each inflow and outflow of the breath. Whenever your attention drifts to thoughts in your mind, sounds in the environment, or sensations in your body, gently return to your breath, silently repeating So . . . Hum.
    5. Whenever your attention drifts to thoughts in your mind, sounds in your environment, or sensations in your body, gently return to your breath, silently repeating, So . . . Hum.
    6. Do this process for 20 to 30 minutes. Just breathe easily and effortlessly, without trying to concentrate. When the time is up, sit with your eyes gently closed, taking a moment to rest in the stillness and silence of your meditation. At the Chopra Center there is only one meditation rule: Never rush to or from meditation. Just allow the peace and calm to soak into your body, and you will carry a little bit of this peace and calm with you as you move into the activities of your day. Learn more about meditation here.