Daily 5 minutes “so hum” meditation for total transformation.
Yogic mantra “so hum” is not only a reflection of the sound of the breath but also carries a contemplative meaning: “I am that” (so = “I am” and hum = “that”). Find a comfortable posture for meditation .Place your palms facing up in Janna mudra (forefinger and thumb touching) with your palms facing up to open your awareness or facing down to calm the mind. Scan your body and relax any tension. Let your spine rise from the ground of the pelvis. Draw your chin slightly down and let the back of your neck lengthen.
Bring your attention to the tidal rhythm of your breath, feeling the rise and fall of your inhalation and exhalation. As your focus settles on your breath, begin to employ the simple mantra “so hum.” As you inhale, silently say “so” to yourself and as you exhale, say “hum.” Once the “so hum” rhythm has been established, begin to contemplate the meaning of “so hum.” As you exhale with “hum,” inwardly say “that” or “all that is.” Feel how your exhalation releases you into the expanse around you. Visualize your exhalation leaving your body through your nostrils and then merging back into the atmosphere, back into infinity, back into “all that is.” Stay with this contemplation until you naturally begin to settle into a state of unified consciousness (which may only be for a few brief, refreshing moments at a time). If a thought arises, come back to the simple mantra, “so hum.”
In the beginning, it may be helpful to set an external timer for 10, 20, or 30 minutes so you are not distracted. When you are finished, bring your hands together in anjali mudra (prayer position) and close with a moment of gratitude, reflection, or prayer to soak up the energy of your meditation into your being and life.