Soham: A Powerful Mantra for Coping with Anxiety

In today’s world, anxiety has become a common struggle that many of us face. Whether it is the pressure of work, relationships, or the constant stress from social media, the demands of life can be overwhelming. While there are many strategies for managing anxiety, my personal favorite is the “Soham” mantra while meditating. I know the last thing we want to hear when in a state of panic is to meditate because we feel as if we can never make the mind go quiet. This is a way to distract the mind and get it to be as quiet as we need it to calm down.

Understanding the Soham Mantra

“Soham” is a Sanskrit term that translates to “I am that” or “I am He/She/It,” symbolizing oneness of the individual self with the universal consciousness. It is a simple yet effective mantra, often used in meditation. The mantra is divided into two syllables: “So,” which is typically repeated mentally while inhaling, and “Ham,” which is repeated during exhaling. This rhythmic repetition aligns with breath and the mind, creating a sense of harmony and inner peace.

How Soham helps with Coping with Anxiety

Breath Awareness and Regulation

Anxiety often interferes with our natural breathing patterns, leading to rapid breathing, which can turn into feelings of panic or stress. The Soham mantra focuses on the breath while helping regulate and deepen breathing. When you consciously synchronize your breath with the mantra naturally your breathing slows down promoting relaxation and reducing anxiety.

Mindfulness and Present Moment Awareness

Anxiety is often rooted in worries about the past or future. The Soham mantra brings your attention back to the present moment. As you focus on the mantra and your breathing you create a mindful state, where the mind is less likely to wander to your anxious thoughts. This present-moment awareness is a powerful coping skill to anxiety, as it anchors you back to the here and now away from stressors that exist in your mind.

Connect to a Higher Consciousness

The meaning of “Soham”, “I am that”, is a reminder of your connection to the larger universe or divine consciousness. This perspective can be incredibly comforting when feeling symptoms of anxiety as it helps you see beyond the worries. Recognizing that you are part of something much greater can reduce feelings of isolation and insignificance, which are often at the core of anxiety.

Mental Repetition as a Distraction

Repeating the Soham mantra acts as a mental distraction from the obsessive thoughts of anxiety that often spiral out of control. This repetition occupies the mind, leaving less room for anxiety to take control. Over time, with practice, the mantra can become a mental refuge, a place of calmness that you can return to whenever the worrying starts to flood your mind. 

Creating a Routine of Calmness

Incorporating the Soham mantra into your daily routine can establish a habit of calmness. Whether you practice it in the morning to set a relaxing tone for the day, or in the evening to relax before bed, consistent use of the mantra can create a consistent sense of peace and stability in your life. This routine becomes a proactive way to manage anxiety, rather than just panicking when anxiety arises.  

How to Practice Soham for Anxiety Relief

• Find a Quiet Space: Choose a calm, quiet environment where you will not be disturbed. Sit comfortably with your eyes closed, arms uncrossed, and jaw unclenched while sitting or lying down.

• Focus on Your Breath: Close your eyes and bring attention to your breath. Start by taking a few deep breaths, inhaling through your nose, and exhaling through your mouth.

• Begin the Mantra: As you inhale, mentally repeat “So.” As you exhale, mentally repeat “Ham.” Continue the pattern allowing your breath to flow naturally. If it is easier, you may repeat this same pattern out loud.

• Stay Present: If your mind starts to wander, gently bring your focus back to the mantra and your breath. There is no need to force the thoughts away; just acknowledge them and return to the practice.
• Practice Regularly: Start with a few minutes each day and gradually increase the duration as you become more comfortable. Consistency is key to experiencing the full benefits of the mantra.

Anxiety Practice 

Anxiety can be scary and a challenging experience to overcome, but with tools like the Soham mantra, you can learn to navigate it with a sense of ease. This practice offers a simple yet powerful way to calm the mind while regulating the breath and connecting with your deeper sense of self. By incorporating this mantra into your daily life, you can cultivate a lasting sense of peace and well-being while helping you cope with everyday challenges. 

Remember, like any coping mechanism, the Soham mantra works best when practiced regularly and in conjunction with other healthy lifestyle choices. If anxiety persists or becomes overwhelming, it is important to seek support from a mental health professional. But for many, Soham can be a valuable coping skill offering a path to inner peace.

Book an appointment with Symmetry Counseling today!