This is one of my favorite mantra meditation techniques. I believe some of the easiest meditations are the ones we tend to go back to again and again because they can be practiced anytime, anywhere without any props or preparations. Here is how to do the So Hum Mantra Meditation.
POSTURE - sit in an easy pose. If you are sitting in a chair, make sure your feet are flat on the floor, legs about shoulder-width, be sure your spine is elongated, relax your abdomen, diaphragm, bring your shoulders up, back and down to make sure they are relaxed, your chest is lifted, imagine your head is being pulled up by the golden thread, tuck your chin slightly about 1/10 of an inch to give alignment of the spine with the back of your head. Close your eyes.
MUDRA - both hands in Gyan Mudra ((press the tip of your thumb to the tip of the index finger and the other 3 fingers are straight) rest them on your knees.
MANTRA - deep inhalation and think of the word "SO", with full exhalation, think of the word "HUM".
DURATION – begin with 3 minutes then increase to 5, 7 and up to 10 minutes per session. Be mindful of the every inflow and outflow of your breath. At the beginning of your practice, you will maintain equal time for inhalation and exhalation. As your practice becomes deeper, try to increase the time of out breath to be one and half to twice as long the in breath. Notice the texture of your breath. Are they the same throughout your practice or are they changing.
BENEFITS - include relieves stress, assists in healing yourself, improves your immune system, offers peace and tranquility and thereby you will experience spontaneous joy and happiness.
CAUTION: Do not over-do, do not strain. Use your common sense in doing any pranayama techniques. Relax in Savasana (Corpse's Pose) and drink plenty of water.
Namaste & Sat Nam - Cathi