A Mantra To Calm The Mind - 10 Minute Daily Insight

In this Daily Insight we will focus on the mantra “So Hum”, which means “I Am”. or “I Am That”. This focus on the words and the breath can be a valuable tool to bring the mind into a state of meditative "stillness". Mantra can be a valuable tool to focus this “language-based” part of the mind, and bring it towards a place of concentrated awareness.

Sufi poet and mystic, Rumi said this: “There is a voice that doesn’t use words, Listen.”

"Listen" beyond thought to the "stillness" within.

Transcript

Hello,

And welcome to The Daily Insight here on Insight Timer.

My name is Jonathan Adams.

You may know me as Sonic Yogi,

An Insight Timer publisher.

In today's Daily Insight,

We will meditate on the mantra,

So Hom.

So Hom is a Sanskrit mantra that means,

I am,

Or I am that.

The space of the I am is beyond the chatter of the mental narrator.

Notice that this chattering inner voice,

This monkey mind,

Speaks in language.

A mantra gives this language-based part of the mind something to do,

Almost like giving a little monkey something to occupy its attention.

The mantra,

Or breath practice,

Can be a valuable tool to reveal stillness and peace.

Tuning into this stillness gives rise to a deep sense of rest and contentment.

In the beginning,

This may also temporarily reveal some of the unpleasant emotions or perceptions that have been hidden underneath all of this chatter.

If this is the case,

Remember to observe and not react,

Choosing love and not fear,

Allowing any negativity to pass.

In the state of meditation,

The language-based noise of the rambling mind is greatly reduced or silenced.

The great Sufi poet,

Rumi,

Said this.

There is a voice that doesn't use words.

Listen.

Use your focus on the mantra and breath to tune in to this stillness.

Let's begin today by finding a comfortable seated position with a straight back,

Set an intention for our practice.

Let's begin with the simple mantra,

So hum.

As you breathe in,

Think the word so,

S-O,

And breathing out,

Hum,

H-U-M.

Breathe in,

So.

Exhale,

Hum.

Continue like this,

Focusing on the breath and the mantra.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

There's no longer an identity to build.

Exhale,

Hum.

Or create.

Breathe in,

So.

Or defend.

Exhale,

Hum.

This space of pure being,

Breathe in,

So,

Is the space of the I am.

Exhale,

Hum.

Rest in pure awareness.

Breathe in,

So.

To realize the I am.

Exhale,

Hum.

Be still and know.

Breathe in,

So.

Exhale,

Hum.

This stillness is the place of clarity.

Breathe in,

So.

Beyond the storms of the mind.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Take refuge in the I am.

Breathe in,

So.

Exhale,

Hum.

This refuge is the calm space of the observer.

Breathe in,

So.

Exhale,

Hum.

Beyond the storms of the mind.

Breathe in,

So.

Exhale,

Hum.

You are not your thoughts.

Breathe in,

So.

You are not your mind.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

The I am is life.

Breathe in,

So.

Exhale,

Hum.

The I am is truth.

Breathe in,

So.

Exhale,

Hum.

The I am is the way.

Breathe in,

So.

Exhale,

Hum.

The I am is love.

Breathe in,

So.

Exhale,

Hum.

Be the love that you seek.

Breathe in,

So.

Exhale,

Hum.

Rest in pure awareness.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Breathe in,

So.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Exhale,

Hum.

Gently begin to bring your awareness outwards into the sound of my voice.

Remember that this calm,

Centered feeling is always with you.

Thank you for your practice today.

Namaste.

Reviews

I am giving this five stars because I like the general idea of the mantra. It actually happens to be the same mantra I used when I first started meditating. My natural breathing pattern is slower and deeper. I didn't want to match my breathing, so I turned the audio almost off. I would prefer a track where I did not hear "breathe in so, breathe out hum", or at least have the audio just say "so...hum" once it was explained. I liked the background music and I liked voiced wisdom. Thank you 🙏🏽

Always good 😌

Exactly what I needed today. Thank you

I loved it! Thank you so much for this meditation. 💗

The most effective meditation for when I’m in a state of panic… I’ve used this for years. Thank you 🙏

Thank you. This was the calm the I Am needed today 🙏☀️🦋😇❤️

Wunderschöne Klänge führen einen leicht in eine entspannte Ruhe.🙏🙏

Beautiful and very powerful. I'll be coming back to it again. Thank you. 🙏💗

Incredible! Looking forward to trying the 20 minute version. Thank you Sonic Yogi!

One of my absolute favourite teachers on Insight Timer. This quick meditation certainly calms the mind’s chatter. Thank you.

Much-needed. Grateful to find. Thank you

Masterfully quieting and calming, Mr. Yogi of Sonics. Loved the tree frog trilling, too!

Quieted my monkey mind. What relief. Thank you!

Marvelous!!!🙏

Lovely

Very calming and relaxing; great use of voice and background sounds - Thanks!

Thank you. That was truly relaxing and stopped the monkey mind completely 🙏🏻😄🙏🏻

Powerful. Just what I needed to shift from feeling anxious to awareness 🙏

Very original and practical !! Beautiful to meditate with !! Thank you 🙏

Amazing! I always forget about so ham. SY gives a wonderful and simple explanation for how and why this type of meditation quiets the mind. Adding this one to my favorites for sure!