Soham Meditation – What you Need To Know

I was drowning in my own thoughts, my chest tight with a panic I couldn’t name, when a friend told me about Soham meditation. It became my lifeline the night I felt utterly stuck in the cyclone of my mind—have you ever wondered, how do you calm a restless mind? We’ve all been there: the sleepless hours, the juggle of responsibilities, the nagging sense that nothing will ever quiet the noise in the mind.

Each time you try to meditate, does your mind sprint off like a wild horse? It’s hard to believe a simple mantra can change that, but I’ve now guided dozens through this exact struggle, and I’m about to show you how.

What is Soham Meditation?

Soham meditation is a simple but powerful technique from Kriya Yoga and Tantra, where the mantra “Soham” is chanted along with the breath. It’s often referred to as “I am that,” representing the connection between the self and the universe.

What makes Soham so effective is its simplicity and the depth of its meaning. “So” is the sound of the inhalation, and “Hum” is the sound of the exhalation. It’s a practice that aligns the breath with the mantra, creating a sense of inner calm and harmony.

How to Practice Soham Meditation: A Step-by-Step Guide

1. Set Up Your Space

Start by finding a quiet space where you can sit comfortably without distractions. You can sit cross-legged on a cushion or in a chair with your back straight. Make sure your posture supports a relaxed but alert state.

2. Diaphragmatic Breathing

Before starting the mantra, take a few moments to check in with your breath. Begin practicing diaphragmatic breathing—breathe deeply into your diaphragm, filling your lungs completely.

3. Visualize a Protective Sphere

Imagine a circle of light surrounding your body. This protective energy shield helps you focus inward, preventing external distractions and negative energy from affecting your practice.

4. Relax Your Body

As you breathe, release any physical tension in your body. Visualize the tension melting away with each breath, spreading relaxation throughout your muscles.

5. Focus on the Mantra

Now, bring your awareness to the space between your eyebrows (the third eye). With each breath, mentally chant “So” on the inhalation and “Hum” on the exhalation. Feel the mantra resonate within your body as you meditate on the sound and the sensation of your breath.

6. Express Gratitude

After you’ve meditated for at least 20 minutes, slowly open your eyes and express gratitude for the practice.

The Meaning of Soham Meditation

Soham is a powerful mantra. AccordIng to Olivelle Patrick’s book The Samnyasa Upanisads, the mantra means “I am that” or “I am the same as the universe.” It represents our connection to the universe and to our true self, often symbolized by the swan (representing Atman or true self in Hindu philosophy). This mantra is a reminder that we are not separate from the world around us, but intrinsically linked to everything in existence.

4 Benefits of Soham Meditation

1. It’s Incredibly Relaxing
   Many of my students report feeling significantly more peaceful and relaxed after practicing Soham. The combination of the breath and the mantra helps quiet the mind and calm the body.

2. It Heightens the Mind-Body Connection
   In today’s fast-paced world, it’s easy to lose touch with our bodies. Soham meditation helps you reconnect with your body and your breath, strengthening the mind-body connection.

3. Improves Oxygen Consumption and Blood Circulation The focus on diaphragmatic breathing helps increase oxygen intake and improve blood circulation, which contributes to overall health and well-being.

4. Improved Concentration
   Soham meditation clears the mind of distractions and encourages greater focus. By repeating the mantra and visualizing the protective light, your mind learns to stay centered and calm.

Hamsa Meditation: The Alternate Version

Hamsa meditation is a variation of Soham, where the mantra is reversed: “Ham” is inhaled, and “Sa” is exhaled. Both techniques are equally effective and relaxing, and you can experiment with both to see which works best for you.

Ready to Try Soham Meditation?

If you’ve felt the weight of endless thoughts and want to find that quiet inside—this is your invitation. In private lessons, I’ll guide you through Soham meditation step by step, tailoring each moment to your needs. No grand promises—just real practice you can trust. Reach out today, and let’s find that hush together.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.