Hong Sa Mantra Meditation For Inner Peace

In the Hong Sa meditation, we concentrate on the breath and the sacred mantra Hong Sa to quiet the mind in order to access inner peace, stillness and communion with the Divine. There are three components of the Hong Sa meditation technique: observing the breath, gazing toward the spiritual eye or 6th chakra, and mentally repeating the mantra HONG on the inhale and SA on the exhale. The combination of these three things work together to draw your consciousness into a deep state of meditation.

Transcript

Welcome to the Hong-Sau meditation for inner peace.

There's a direct relationship between the mind and the breath.

Ancient yogis knew that as the breath flows,

So flows the mind because there's a feedback system between the mind and the breath.

As the breath becomes calmer,

The mind becomes calmer and vice versa.

In the Hong-Sau meditation,

We concentrate on the breath and the sacred mantra Hong-Sau to quiet the mind and access inner peace,

Stillness and communion with the divine.

This meditation technique was taught by Paramahansa Yogananda,

The great yogi who came to the US in the early 1900s to teach Kriya Yoga as a path to self-realization.

The mantra Hong-Sau means I am that.

Hong means I am.

Sau means that.

There are three components to the Hong-Sau meditation technique.

Observing the breath,

Gazing towards the spiritual eye or sixth chakra and mentally repeating the mantra Hong on the inhale and Sau on the exhale.

The combination of these three things work together to draw your consciousness towards communion with the divine.

The repetition of the mantra Hong-Sau not only acts as an object to focus on,

The syllables stimulate the chakras and have a vibratory connection with the breath which has the effect of calming it and therefore bringing the mind into stillness.

Ancient yogis have said that Hong-Sau is the actual sound made by the astral breath.

When you gaze upward toward your spiritual eye,

The point just between the eyebrows,

You come into direct connection with the super consciousness because that's where your energy is centered during deep states of meditation.

And then finally the Hong-Sau technique is the most direct way possible to bring you into a true state of meditation which is probably why Paramahansa Yogananda recommended that his followers and disciples use it daily in their meditation practice.

As you become proficient in this technique you can extend the length of time that you practice it.

Begin with 15 or 20 minutes a day and then work up to 30 or 45 minutes,

Always spending at least five minutes at the end of your meditation surrendering yourself to the divine.

Before we begin be sure that you're sitting on a chair with both feet flat on the floor and your spine straight with the crown of your head lifted and if you're sitting in meditation position on the floor be sure that your pelvis is supported in such a way that your spine can remain straight.

Drop your chin so that it's parallel to the floor and place your hands palms faced up in your lap.

We'll begin with a short preparation to decarbonize the bloodstream and to calm the body.

What we'll do is two short inhales through the nose,

We'll tense the body and then we'll do a double exhale through the mouth throwing the breath out and relaxing the body.

So let's do this together three times.

Double inhale through the nose,

Tense your entire body,

Hold and double exhale through the mouth.

Relax.

Again double inhale through the nose,

Tense the body,

Hold and double exhale through the mouth.

Relax.

Last time double inhale through the nose,

Tense,

Hold and double exhale through the mouth.

Relax.

Good.

Now we're going to inhale for a count of six,

Hold the breath for a count of six and exhale for a count of six.

Both your inhale and your exhale will be through your nose.

We'll do this six times through.

Let's begin.

Inhale two three four five six,

Hold two three four five six,

Exhale two three four five six,

Inhale two three four five six,

Hold two three four five six,

Exhale two three 3,

4,

5,

6.

Inhale,

2,

3,

4,

5,

6.

Hold,

2,

3,

4,

5,

6.

Exhale,

2,

3,

4,

5,

6.

Inhale,

2,

3,

4,

5,

6.

Hold,

2,

3,

4,

5,

6.

Exhale,

2,

3,

4,

5,

6.

Inhale,

2,

3,

4,

5,

6.

Hold,

2,

3,

4,

5,

6.

Exhale,

2,

3,

4,

5,

6.

Inhale,

2,

3,

4,

5,

6.

Hold,

2,

3,

4,

5,

6.

Exhale,

2,

3,

4,

5,

6.

And now just relaxing and scanning your body for any remaining tension,

Tightness,

Or contraction that you might be holding on to.

And if you notice anywhere that you might be holding on to tension,

Simply breathe into it and sense,

Feel,

Or imagine that tension,

That tightness or contraction just melting away.

And now we're ready to formally begin our practice.

So we'll begin by closing the eyes and making sure that your gaze is upward towards your spiritual eye.

And the best way to do this is to imagine that you're looking forward into the far distance towards the top of a mountain.

And now taking in a slow deep breath and exhaling slowly and deliberately and allowing your breath to flow back in as you follow it mentally with the sound Hong,

Imagining that the breath itself is making the sound Hong.

And as the breath naturally flows out,

Follow it mentally with the sound saah,

Imagining that the breath itself is making the sound saah.

Hong on each inhale and saah on each exhale.

So so and as you continue to focus your breath and mentally repeat the mantra Hong saah,

Saah,

Affirm again and again the truth that the ancient yogis have known for millennia.

I am that.

Hong I am saah that.

Oh Just allowing the breath and the mantra to flow naturally without trying to do anything other than notice and focus on the breath and the mantra.

Just following your breath all the way in with the mental sound HANG and all the way out with the mental sound SAW.

Just allowing the breath to flow on its own accord.

HANG on the inhale,

SAW on the exhale.

And now bringing your attention to the breath at the point where it enters the nostrils as you continue the mantra HANG on the inhale and SAW on the exhale.

Feeling the breath as it enters your nostrils.

Allowing the breath all the way in with your awareness and all the way out with your awareness.

Perhaps noticing how calm your breath is becoming now.

HANG on the inhale,

SAW on the exhale.

Allowing the breath at your nostrils,

Maintaining your gaze upward towards your spiritual eye.

Allowing the mantra to have a calming effect on your entire being.

Perhaps noticing that the pauses between your breaths is becoming longer.

And if that's the case,

Simply resting in these pauses,

Enjoying the freedom and the expansive feeling of this state of breathlessness.

Knowing that this practice is safe and that your body will naturally breathe on its own in the cord as you begin to feel increasingly calmer with each breath,

HANG on the inhale,

SAW on the exhale.

And now sensing,

Feeling or imagining that the breath is moving to the point just behind the bridge of your nose,

Between your eyebrows,

Your spiritual eye.

Feel the breath moving into your sixth chakra.

Feel the movement of each inhale,

HANG and each exhale,

SAW flowing in and out of this energy center.

Gently awakening the Christ consciousness.

Affirming with each inhale,

HANG that you're not the little ego,

John or Mary Smith.

Rather you are a unique expression of the one divine love intelligence that lives in,

As and through you.

And feeling with each exhale,

SAW that you're offering this self up to the infinite self,

To spirit.

Beginning to sense or feel your awareness expanding towards infinity.

As you inhale,

HANG and as you exhale,

SAW,

You're becoming infused with the divine love intelligence.

As you inhale,

SAW,

You're becoming infused with the divine love intelligence.

And in your own timing,

Letting go of the mantra,

Letting go of the breath and resting in the deep stillness,

Peace and expansiveness of the divine.

As you inhale,

SAW,

You're becoming infused with the divine love intelligence.

As you inhale,

SAW,

You're becoming infused with the divine love intelligence.

As you inhale,

SAW,

You're becoming infused with the divine love intelligence.

As you inhale,

SAW,

You're becoming infused with the divine love intelligence.

And once again,

Bringing your awareness back to your breath,

Allowing your breath to be the bridge between your inner world and your outer world.

Gently following your breath back out to the outer world,

Knowing that you're bringing the profound effects of this practice with you back into your daily life.

Gently moving your feet,

Stretching a bit,

Wiggling your fingers a bit.

And in your own timing,

Finding your way back into the room and opening your eyes whenever you're ready.

Thank you so much for joining me in this practice,

The Hong-Saw Meditation for Inner Peace.

Namaste.

Reviews

An insightful, calming and well paced meditation. I will keep this ‘saved’ and return again and again! Thank you!

Beautiful

Absolutely superb practice! I’ve been doing mostly shorter meditations but I want to start doing something deeper that can help my brain health and prevent future decay and I think this practice is the answer. Thank you so much.

Thank you. I have been doing Hong Sau meditation which I learned through Ananda two years ago. This meditation has refreshed my practice. I am grateful for this. Namaste🙏

Great meditation.

Much needed. Thank you!

This is the kryia meditation I've been searching for.