Cultivate Present Moment Awareness with the 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 you move beyond your mind’s busy chatter to the peace of present moment awareness.

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.
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.

Do this process for a few minutes when you’re first getting started, gradually building up to half an hour. 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. When you emerge from your meditation, you will carry a little bit of still and silence into all of your daily activities.