Article by sacha tarkovsky
Meditation is easy to do and can give you an instant feeling of calmness and relaxation.
Here we are going to outline a simple meditation technique that can be practiced by all, with 5 – 20 minutes to spare each day.
This mediation technique is simple and very effective and only takek you a few minutes to learn and will help you relax away from the stresses of everyday life.
What is meditation?
A definition accepted in most dictionaries for meditation is, continuous and profound contemplation or musing on a subject or series of subjects of a deep or abstruse nature. This is really reflection.
Meditation generally involves where one consciously discounts wandering thoughts and fantasies, and calming and focusing the mind, while controlling the breath, and sensory awareness.
So, the meaning in the dictionary is really referring to reflection or concentration, both pre-requisites for meditation, but not meditation itself.
For unless one can voluntarily control our basic life functions (such as breathing) and meaningfully turn off the senses to outside stimuli, one cannot even hope to enter into meditation.
Does this mean that meditation is open only for those who have mastered control of their own life forces? Not exactly.
Meditation to relax and calm your mind
There is one meditation anyone can do, and by doing it, one’s life force itself comes under control; ones senses turn off, and the mind becomes quiet. Then the peace and realization that comes from true meditation comes to the practitioner. What is the name of this meditation, and how is it done?
A simple meditation technique for all
Its name is Soham, or Hamsa if one is following the meditation as taught by Paramhamsa Yogananda. Soham in sanskrit simply means I am He.
Even spoken over and over, the syllables merge…so one is saying Sohamsoham…I am He, He am I…it is a prayer and a meditation mantra which are spiritually charged word or series of words used a me ditation theme.
If you but practice it once, you will see immediately its positive effects. One feels calm, and de-stressed.
One feels close ones intuition, and one feels as if the world of material things is less important due to its overbearing insignificance when compared to the bliss one feels in meditation.
How to mediate in simple steps
Let’s see how it’s done. Find a place where you feel most comfortable, and private…with as few distractions as possible.
Sit up straight with your spine in a line…do not slouch. You must be comfortable, so sit on a chair or on the floor with a soft mat or carpet underneath you.
Close your eyes, but in a relaxed manner. Now relax your whole body, part by part by first tensing that part, and then relaxing it.
When you feel completely relaxed, command your mind to be silent, your emotions to be still, keeping your body as relaxed as possible.
Now focus on the sound of your breath coming in. Associate that sound and feeling with the word So.
As you exhale, listen to the sound and associate it with the word Ham. As a guide, So sounds as does if you are saying it in English. Ham could actually be written as Hom, as the in Ham is very weak.
As you do this meditation, actually imagine the air entering your nose and traveling all the way down into your lungs. This is one So. As you exhale, you can imagine the air traveling out of the lungs, up to the nose and out of your body. This is one Ham.
Beginners in this meditation usually silently say the word So with each inhalation and the word Ham with each exhalation. Continue in this way, as long as you are comfortable, but no less than 5 minutes, and no longer than 20 minutes until the meditation feels natural to go longer.
This meditation technique will give you instant calmness
As you practice this meditation, you will see that So Ham So Ham becomes just Soham. Soham is by far the easiest meditation, and not be done with the breath controlled, and the s enses no t picking up stimuli.
As breathing is natural, and it comes to all living creatures without any effort ang gives a feeling of instant relaxation and calmness.
About the Author
For more on alternative health
For more on alternative health and thought as well as FREE newsletters and ezines visit