Sometimes, the more we try to quiet our minds, the more thoughts seem to appear. We remember something we forgot to do, start planning tomorrow, or replay a conversation from three days ago.
This is one reason I love simple practices that give my attention somewhere gentle to rest.
Lately, I’ve been using the mantra So Hum at bedtime. It’s a small practice, but it’s helping me create a little more space between the busyness of my mind and the quiet my body needs.
You don’t need special equipment, a perfectly quiet room, or years of meditation experience. You just need your breath and a willingness to pause.
What is a mantra?
A mantra is a sound, word, or phrase repeated aloud or silently as a focus for meditation or contemplation. In yoga traditions, mantras can have spiritual significance, and their use varies depending on the practice and lineage.
You might already be familiar with Om, a sacred sound used in many Indian spiritual traditions. Other mantras have particular meanings or are used as part of devotional practices. Some are repeated during meditation, while others are incorporated into chanting or ritual.
For me, one of the lovely things about mantra practice is that it gives my busy mind something simple to return to.
Rather than trying to force every thought to disappear, I can notice that my attention has wandered and gently bring it back to the sound I’m repeating. I don’t have to criticize myself for thinking. I simply begin again.
That feels a lot like tending to myself: not demanding perfection, but offering a little attention and care.
What does So Hum mean?
So Hum, also written as Soham or So’ham, is a Sanskrit mantra traditionally translated as “I am That.” It has roots in Indian philosophical and contemplative traditions, where it is associated with the relationship between the individual self and a greater or ultimate reality.
That phrase can be understood in different ways within different traditions. For some, it points toward a recognition of connection with the sacred or universal reality. For others, it offers a way to contemplate identity beyond the everyday roles, worries, and stories we carry about ourselves.
You don’t have to settle every philosophical question to explore the practice.
I find it meaningful to think of So Hum as an invitation to step back from the constant stream of thoughts about who I am, what I need to do, and whether I’m getting everything right. For a few moments, I can simply be here, breathing.
There’s nothing to achieve and no special feeling I need to produce. I can let the mantra become a gentle reminder that there is more to my experience than the list of things on my mind.
How to practice So Hum
One of the simplest ways to practice So Hum is to pair the mantra with your natural breathing.
1. Find a comfortable position.
You can sit in a chair, settle into a comfortable seated position on the floor, or lie down if you’re preparing for sleep. Let your body be supported.
2. Notice your breath.
Before adding the mantra, take a few moments to notice the breath moving in and out. You don’t need to make it deeper or slower. Let it be as it is.
3. Silently repeat So as you inhale.
As the breath comes in, gently think the sound So. There’s no need to say it aloud. You can imagine the sound stretching softly with the breath.
4. Silently repeat Hum as you exhale.
As the breath goes out, think Hum. Let the word follow the exhalation without forcing the breath to last longer than feels comfortable.
Continue with So on the inhale and Hum on the exhale.
5. Return gently when your mind wanders.
Your mind will probably wander. You might start thinking about your grocery list, a conversation, or something you need to do tomorrow. That’s okay. When you notice, return to the next breath and the next repetition.
You haven’t failed at meditation because you had a thought. Noticing that you’ve wandered is part of the practice.
You can try this for a few minutes, or simply use it for a handful of breaths when you need a moment of quiet. There is no need to force a particular experience.
Using So Hum at bedtime
This is where the practice has become especially meaningful for me.
I’ve been working on changing my habit of falling asleep while reading on my Kindle. I love reading, but I realized I wasn’t giving myself much of a chance to settle down without continually taking in more information.
Now, I read a physical book with the light on. When I’m ready to sleep, I turn off the light and silently repeat So Hum, thinking So as I breathe in and Hum as I breathe out.
If I wake during the night, I try to return to the mantra instead of reaching for my Kindle.
It’s a small shift, but I’ve been sleeping more deeply and feeling better in the morning. I’m giving myself an opportunity to let the day go rather than immediately filling the quiet with something else.
Of course, sleep isn’t something we can always control, and this practice won’t work the same way for everyone. I simply enjoy having a gentle option to return to when I’m ready to rest.
You can also try So Hum during a quiet moment in the afternoon, after a busy day, or whenever you’d like to pause and reconnect with yourself.
You don’t have to make quiet another thing to get right
I think it’s easy to turn even the loveliest practices into another item on our to-do lists. We decide we should meditate every day, breathe a certain way, or become someone who never feels distracted.
But what if the point isn’t to become a perfect meditator?
What if it’s simply to create a little space in which you can listen, notice, and be with yourself?
That’s what I love about returning to simple practices. They remind me that tending to myself doesn’t have to involve a dramatic change or a whole new routine. Sometimes it’s just one breath, one quiet repetition, or one small decision to stop filling every moment.
Like tending to a garden, I can create the conditions for something to grow without pulling at the leaves to make it happen faster.
So, the next time you want a little quiet, give So Hum a try. Let So accompany your inhale and Hum accompany your exhale. If your attention wanders, come back gently.
No performance. No perfection. Just a little space to hear yourself again.
A question to carry with you: Where in my day could I make a little more room for quiet?