8.3 Practices Leading to Meditation: Pranava, Soham, Hymns, Body & Breath Awareness, Yoga Nidra

Practices Leading to Meditation

Syllabus items 4.1 and 4.10 ask a YPI to demonstrate prayer (the concept and recitation of Pranava and hymns) and practices leading to meditation: recitation of Pranava and Soham, selected hymns and prayers from the Vedas and Upanishads, body and breath awareness, and Yoga Nidra. These practices turn attention inward (Pratyahara) and prepare for concentration (Dharana) and meditation (Dhyana).

1. Pranava (OM): Concept and Recitation

• Concept: Patanjali calls OM (Pranava) the word that expresses Ishvara and asks for its repetition with reflection on its meaning (PYS 1.27–1.28; see 4.2). The Mandukya Upanishad explains OM as three sounds, A, U and M, which correspond to waking, dreaming and deep sleep, while the silence after them points to the fourth state, Turiya.
• Recitation (a common method): Sit erect and inhale deeply. Chant A ("aah") with attention on the abdomen, U ("ooh") with attention on the chest, and M ("mmm") with attention on the throat and head, then sit in silence. Chant each sound separately a few times, then chant the full A-U-M in one long exhalation, letting the humming M last longer than A and U, and finish by listening to the silence.
• Effects: Lengthens the exhalation, steadies the mind and creates a resonant, calming vibration.

2. So'ham (Ajapa) Recitation

So'ham means "I am That". It is called Ajapa (unspoken) japa because it follows the natural breath: the mind hears "So" with each inhalation and "Ham" with each exhalation. The Gheranda Samhita (chapter 5) says the breath goes out with the sound ham and comes in with the sound sa, about 21,600 times in a day and night. To practise, sit quietly, observe the natural breath at the nostrils, and silently link So and Ham to it without controlling the breath.

3. Hymns, Invocations and Prayers

Teaching points: explain the meaning before chanting, chant slowly and together, sit erect with the hands in a mudra or in Namaskara, and follow with a few moments of silence. Keep the class inclusive: students who prefer silence can simply listen.

4. Body Awareness and Breath Awareness

• Body awareness: Lie in Shavasana or sit comfortably. Move attention slowly through the body from the toes to the crown, noticing sensations without changing them, and finally feel the whole body at once. This builds Pratyahara and releases tension.
• Breath awareness: Observe the natural breath at the nostrils or the abdomen: the cool air on inhalation, the warm air on exhalation and the pauses in between. If the mind wanders, count the breaths from 1 to 10 and start again whenever the count is lost.
• Link to meditation: Both are simple forms of Dharana; when awareness flows without breaks, it becomes Dhyana (PYS 3.1–3.2).

5. Yoga Nidra

Yoga Nidra ("yogic sleep") is a guided practice of systematic relaxation in which the body rests deeply while awareness stays awake. It was systematized for modern use by Swami Satyananda Saraswati of the Bihar School of Yoga, drawing on traditional Tantric practices such as nyasa.

Benefits: deep relaxation, better sleep and less stress and anxiety. Precautions: keep the voice calm and steady, keep the room warm and bring students out gradually. People with severe depression or a history of trauma may find long visualizations unsettling, so keep the practice short and simple for them and suggest professional support where needed.

Exam and Viva Tips

• Know the sources: Rigveda 10.191.2 for the CYP prayer, PYS 1.27–1.28 for Pranava, and the Mandukya Upanishad for A-U-M and Turiya.
• In So'ham, So goes with inhalation and Ham with exhalation.
• Yoga Nidra begins and ends with the Sankalpa and closes with gradual externalization.