During meditation, or even throughout the day, simply focusing on breath can bring us into the present moment. Adding a mantra to that – breathing in a word or phrase and breathing out another – can have a profound effect on our ability to relax, to detach from whatever is gripping our thoughts, and ground ourselves into the present. The mantra itself can be any sound, word, or phrase that works for you. One of the oldest and, many believe, most powerful Sanskrit Mantras is the “So Ham” mantra, also known as the Hamsa Meditation. Hamsa means “white swan” in Sanskrit, the symbol for spiritual grace and purity. So Ham means “I Am That I Am.” Repeating this mantra is thought to balance inner feminine and masculine qualities and bring about sense of wholeness and Oneness.
To practice this meditation, simply breathe in Sooooo…the sound of inhalation, and remember it in the mind along with that inhalation. Hummmm…is the sound of exhalation, and is remembered in the mind along with that exhalation. As you breathe, keep your attention on your breath and the internal sound of the mantra. Notice the space between the mantra. Repeat this for at least 2 minutes, as many times as needed, throughout the day.