HAMSA mantra with pranayama (breathing) has been found to sharpen your mental focus, free you from extraneous thoughts, and provide you with a deep feeling of relaxation. 

The meaning of Hamsa is “I am that.” Everything is interconnected. Just as we make up part of the universe, so to is the universe is contained within us.

Begin with a few deep breaths. Let your breathing be slow and relaxed. On your next inhale guide the sound HAM (pronounced hum) within your mind, hold your breath for a pause, then exhale with the mental sound SA. When you inhale, allow your belly to fill, and at the end of your exhale, draw your stomach in gently to expel the air out. Inhale, let your belly fill up mentally saying HAM, exhale, draw your belly in, mentally saying SA.

If you’d like to delve deeper into this technique, enhancing your ability to focus your awareness, you can divide the practice into three parts:

  1. Begin as listed above, with diaphragmatic breathing, utilizing Hamsa mantra.
  2. Next, focus on your spine. Inhale with the sound Ham while guiding your breath from the base of your spine to the crown of your head. Exhale with the sound Sa, guiding your breath from the top of your crown down to the base of your spine.
  3. Move the awareness of your breath to your nostrils. Inhale, hear the sound Ham as the air enters your nostrils, Exhale, hear the sound Sa as you feel the air exit your nostrils.

Close by remembering the interconnectedness of all things. After all, we are all made of stardust!


Kelli Russell
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