So Hum Mantra (vehicle of the mind) to Recite to Heal Stress

As a Primordial Sound Meditation Teacher, one of the most popular meditations I teach is the So Hum Mantra. It is a Universal mantra that reflects the sound the breathe makes as you inhale through the nostrils and then exhale. All you need to do to prepare yourself for this healing and calming meditation is to find a comfortable sitting position where you can relax your muscles so there is no fidgeting. Follow the instructions:

1. Close your eyes and bring your attention to your nostrils.

2. Begin breathing gently and easily in and out of your nostrils, keeping your mouth closed if possible.

3. Continue to gently focus your attention on your breath for about a minute or so.

4. After about a minute or two, introduce the So Hum Mantra. As you breathe in, think So and as you exhale think Hum. So is the sound of the inhale and Hum is the sound of the exhale.

5. Continue to gently keep your focus on the breath as you think So on the inhale and Hum on the exhale. If your attention strays to sounds in the environment or sensations in your body, simply and gently bring your attention back to the breath and continue to repeat the mantra.

5. You can set a timer for your meditation as you can decide how long you wish to meditate for. Just remember to set a gentle sound indicating the end of the meditation so you do not startle yourself.

6. When you hear the gentle timer go off, keep your eyes closed for about another minute or so and then gently open your eyes.

7. Refrain from getting up right away until you feel ready.

8. Enjoy and reap the benefits of this beautiful health practise.