Soham Meditation reminds the meditators of their identity connected to the Supreme Soul(1).   

Introduction

Soham is the sound you make when breathing. It means “I Am That,” the  experience of being in union with God(2). Every time you inhale and exhale, the sound constantly reminds you of your connection with the Supreme Soul. It is a mantra that you repeat 15 times a minute, 21,600 times every day while breathing, without even realizing it(1). 

Practicing this meditation calms your mind by filling it with the peace of God. Soham is a very potent meditation, an ancient technique. The more you practice it, the better you can benefit from its power(2).  

So Ham (I am That)

Hindu masters identify Soham meditation as “the techniqueless technique” because the practice does not require you to chant “Soham” as a mantra. It is a sacred sound that you can hear in your breathing. In Hindu tradition, this meditation technique is believed to be a self-contained, complete path that leads to the practitioner’s union with the Almighty.

The Hindu sages realized the powerful sound that was hidden within their breathing thousands of years ago. They believed it to be the vibration of our Prana or life force. Soham means “I Am That.” “I Am” consciousness is an experience that stems from union with the divine, and its mention can be found in religious scriptures other than those of Hinduism, too. From Moses’ interaction with God to the passages of the New Testament, “I Am” can be found as an expression for oneness with the Supreme Soul or God(2).        

You do not consist of the elements – earth, water, fire, air or even ether. To be liberated, know yourself as consisting of consciousness, the witness of these.
-The Ashtavakra Gita

Benefits of Soham Meditation

The life force or Prana is an energy which you can strengthen with the help of breathing. A scientific study conducted by Jai Paul Dudeja(4) suggests that most people do not breathe properly. Hence, our life force is affected due to our inability to breathe correctly, which also reduces oxygen supply to the brain. As the practice of Soham meditation requires you to concentrate on inhaling and exhaling, the process improves your breathing. 

By improving the respiration process, Soham meditation helps develop better blood circulation, concentration, mental capabilities and overall health. It also calms your mind, reduces depression, improves heart health and helps lower stress(4).   

Another study(5) shows that during the practice of Simple Breath (Soham) Meditation, specific areas of the brain are activated. These areas are responsible for working memory, attention and our emotional state, and are improved during the meditation practice. According to some other studies(6), regular practice of Soham meditation can also increase grey matter volume in the brain. This has the potential to help patients with neurodegenerative conditions such as Alzheimer’s, Parkinson’s and dementia. 

 

References

  1. Divine Life Society | Concentration and Meditation (14th Edition) by Swami Sivananda
  2. New World Library | The Miracle of the Breath by Andy Caponigro   
  3. BN Publishing | The Science of Pranayama by Sri Swami Sivananda 
  4. International Journal of Yogic | Human Movement and Sports Sciences, 2018  | Analysis and Benefits of Chant-Less Sohum/Humsa Mantra Meditation by Jai Paul Dudeja 
  5. Psychiatry Research: Neuroimaging | Volume 214, Issue 3, 30th December, 2013 | Effect of “SOHAM” Meditation on the Human Brain: An fMRI Study by Anupam Guleria, Uttam Kumar, Sadguru Sri Kunal Kishan, Chunni Lal Khetrapal 
  6. Journal of Alzheimer’s Disease, Volume  56, 2017 | The Effects of Meditation on Grey Matter Atrophy and Neurodegeneration: A Systematic Review by Nicole Last, Emily Tufts, Leslie E Auger.