In this presentation I am talking about the overview of So-Hum meditation- the universal mantra. I have discussed the meaning, how to do it, it's advantages and an advanced visualisation technique.

1. So-Hum
Meditation:
Ajapa-Japa
Dr. Selvaraj

2. Introduction
 So-Hum Meditation is an ancient Indian
meditation technique that focuses on the breath
and the mantra 'So-Hum.'
 Through self- reflection, this practice can help
you achieve inner peace and clarity of mind.
 In this presentation, we will explore the benefits
of So- Hum Meditation and how it can be
incorporated into your daily routine.
 Its origins can be traced back to ancient India,
where it was developed by enlightened sages
who sought to harness the power of the mind
and connect with the divine.

3. What is So-Hum?
 So-Hum is a Sanskrit mantra that means 'I
am that.'
 It represents the connection between the
individual self and the universal
consciousness or Jeevatma with Paramatma.
 During So-Hum Meditation, you focus on
your breath and mentally repeat the mantra
'So’ while you are inhaling and 'Hum’ while
you are exhaling. This helps you calm your
mind and connect with your inner self.
 This simple yet profound mantra helps to
synchronize the breath with the mind, allowing
us to enter a state of deep relaxation and
heightened awareness.

4. Benefits of So-Hum Meditation
 So-Hum Meditation can help reduce
stress and anxiety, improve focus
and concentration, increase self-
awareness, and promote overall
emotional well- being.
 It can also help you connect with
your inner wisdom and gain a
deeper understanding of your true
self.
 By directing our attention to the breath
and the mantra, we train the mind to
stay at present and focused,-
mindfulness- reducing the impact of
distractions and enhancing our ability to
concentrate on tasks at hand.

5. How to Practice So-Hum Meditation
 To practice So-Hum Meditation, find a quiet
and comfortable place to sit in Padmasana or
Suhasana.
 Close your eyes and take a few deep breaths.
 Then, mentally repeat the mantra 'So’ while
you are inhaling and 'Hum’ while you are
exhaling.
 If your mind wanders, gently bring your
attention back to your breath and the mantra.
 You can start with 5-10 minutes a day and
gradually increase the duration.

6.  To get the most out of your So-
Hum Meditation practice, try to
meditate at the same time and
place every day.
 Make sure you are comfortable
and not distracted by external
factors. You can also use guided
meditations or music to enhance
your experience.
 Remember to be patient and kind
to yourself, as meditation is a
journey and not a destination.
Tips for a Successful Practice

7. Ajapa-Japa- Meaning
 The Soham mantra has been called
the universal mantra because of the
fact that its vibration is already a
part of the breath, and everybody
breathes. Sooooo... is the natural
sound of inhalation, and
Hummmm... is the sound of
exhalation.
 Recitation of a mantra is called japa.
When that remembering comes
automatically, it is called ajapa-
japa, meaning that the repetition
called japa is coming without effort.
 So all of us even though not reciting
the mantra So-Hum consciously, our
breathing itself is automatically
reciting the So-Hum mantra.

8.  Visualise that you are sitting in Padmasana
or Suhasana on a sea shore facing the sea
where sea water comes and goes below you
as waves.
 Visualize a lotus flower at top of your head-
Sahasrarara- with a long thin stem extending
downward through your spinal canal into the
root chakra and then branching down as
roots.
 As you are inhaling with the mantra “SO”
visualize the sea water is coming towards
you as a wave and all the water is ascending
up through the roots and then stem and
finally filling up the lotus flower which is fully
opened now.

9. Advanced So-Hum Meditation
With Visualisation
 Now you can start exhaling with
recitation of mantra “ Hum”
 Simultaneously visualize the opened
lotus flower is now closing all it’s
petals and sea water is flowing down
through the stem and roots and
finally is receding away from you as
a wave.
 If you continuously reciting the So-
Hum mantra and visualize this
guided meditation you will go to a
very deep relaxed state of mind.

10. Conclusion
 So-Hum Meditation is a powerful tool for self-reflection
and inner peace.
 By incorporating this practice into your daily routine,
you can experience a range of physical, mental, and
emotional benefits.
 Remember to be consistent and patient with your
practice, and enjoy the journey of discovering your true
self.

11. My latest E-book on So-Hum Meditation

12. Thank You !!