Q1: Can I listen to So Hum while sleeping? No. So Hum requires alert awareness. If you fall asleep, you are not meditating; you are using it as a sleep aid, which defeats the purpose.
Q2: Is Sudarshan Kriya religious? No. The Art of Living is a non-profit, educational, humanitarian organization. The technique is purely physiological. The "Om" chanting is a vibrational frequency, not a religious prayer.
Q3: Why is it so hard to find the "So Hum + Sudarshan Kriya" combo MP3? Because advanced practitioners do not need an MP3 for the mantra portion. After doing Sudarshan Kriya, the silence is so profound that any external voice (including a guided MP3) is a distraction. You become your own guide.
Q4: I have anxiety. Which should I start with? Start with So Hum from a reputable app. It is gentle and calming. Sudarshan Kriya is powerful; it must be learned under a teacher if you have a history of panic attacks or bipolar disorder.
If you cannot access your audio file, use this internal script (timing yourself with a silent phone timer):
The combination of The Art of Living Sudarshan Kriya with a So Hum Audio MP3 represents the pinnacle of modern yogic science—physical breathwork fused with vibrational mantra. However, the path is sequential:
Call to Action: Ready to experience it? Search for "Art of Living So Hum Guided Meditation by Sri Sri Ravi Shankar" on your favorite podcast platform today. And if you haven't yet learned Sudarshan Kriya, visit artofliving.org to find a beginner’s course near you.
Your breath is the remote control to your mind. The MP3 is just the instruction manual. Press play, and exhale the chaos.
Disclaimer: This article is for informational purposes. Always consult a certified Art of Living instructor before attempting Sudarshan Kriya.
Sudarshan Kriya (SKY) is a powerful, rhythmic breathing technique developed by Sri Sri Ravi Shankar, a key component of the Art of Living's "Happiness Program" and "Part I Course". The technique is designed to eliminate toxins, reduce stress, and improve mental/physical health by harmonizing the body and mind. Understanding the "So Hum" Kriya
Significance: "So Hum" means "I am That" or "I am with the Universe," fostering a connection between the individual and the cosmos. art+of+living+sudarshan+kriya+so+hum+audiomp3
The Technique: The practice involves rhythmic, cyclic breathing. It includes Ujjayi (victorious breath), Bhastrika (bellows breath), and So Hum chanting/breathing, focusing on specific breathing rhythms (long, medium, and short).
Process: During the "So Hum" phase, practitioners are often guided to breathe in through the mouth, making a subtle sound, and breathing out, creating a "Soham" sound mentally or vocally, which helps in deep meditation.
The "So Hum" Tape: There is a specific, long "So Hum" kriya audio recording featuring Sri Sri Ravi Shankar, often recommended for weekly practice rather than daily use, as it is very powerful. Audio/MP3 Availability (Official & Unofficial)
Official Sources: According to Art of Living sources, the official Sudarshan Kriya audio is not available for purchase, download, or in MP3 format. It is provided only during supervised sessions led by trained teachers.
Follow-up Centers: The best way to listen to the original recording is by attending weekly follow-up sessions at an Art of Living center.
App: There is a dedicated Sudarshan Kriya App on Google Play, but it is for trained teachers.
Alternative Recordings: Some unofficial audio, such as on SoundCloud or YouTube, may contain "Soham - Pranayama - Sudarshan - Kriya" in playlists, though these may differ from the official course audio. Best Practices and Precautions
Guidance Required: The Kriya should be practiced under the guidance of a trained instructor, especially initially.
Short Kriya (Daily): While the long "So Hum" recording is for weekly use, participants are taught a shorter "Daily Kriya".
Conditions: It is recommended to avoid this technique during pregnancy or if you have specific mental health conditions, without consulting a teacher. Q1: Can I listen to So Hum while sleeping
For the authentic experience and recordings, it is highly recommended to enroll in an official Art of Living course to receive the necessary guidance and materials. If you'd like, I can:
Show you where to find official, non-SoHum guided meditations by Sri Sri Ravi Shankar.
Help you find an Art of Living center or teacher in your area.
Provide a general overview of the steps of the short, daily Kriya.
The following text provides a structured guide and introduction for a Sudarshan Kriya "So Hum"
audio session. This is designed to set the stage for the practice, explaining its significance and preparing the practitioner for the rhythmic breathing technique taught by the Art of Living Foundation Introduction: The Power of Breath
"Welcome to this guided Sudarshan Kriya session. The Sudarshan Kriya is a unique rhythmic breathing practice that harmonizes the rhythms of the body and mind with the rhythms of nature. By using the breath as a tool, we can release deep-seated stress, balance our emotions, and connect with the profound stillness within." The "So Hum" Mantra "During this practice, we use the mental chant of
: The sound of the incoming breath, representing the universal energy entering the system.
: The sound of the outgoing breath, representing the individual self dissolving into that universal energy. Together, it signifies: 'I am That.'
There is no effort needed; simply allow the mantra to ride on the wave of your breath." Preparation for the Practice Call to Action: Ready to experience it
: Sit comfortably with your spine erect and shoulders relaxed. You may sit on a chair or cross-legged on the floor.
: Place your hands on your thighs with palms facing upward in a relaxed position. Environment
: Ensure you are in a quiet space where you won't be disturbed for the next 20–30 minutes.
: Gently close your eyes and keep them closed throughout the process to internalize your awareness. The Rhythmic Breath (Guided Instructions) Natural Breath
: Start by simply observing your natural breath. Feel the air moving in and out of your nostrils. The Three Rhythms
: We will move through three distinct rhythms of breathing—slow, medium, and fast. Follow the audio cues for the count of 'So' and 'Hum.'
: After the rhythmic cycles, let go of the breath control and the mantra. Sit in silence, allowing the effects of the Kriya to permeate every cell of your body. Closing and Integration
"As the practice concludes, continue to sit quietly for a few minutes. Become aware of the sensations in your body and the quietness in your mind. When you feel ready, slowly and gently, you may open your eyes, carrying this peace with you into your day."
Note: This text is intended for use with authentic Art of Living audio materials. It is highly recommended to learn the Sudarshan Kriya directly from a certified Art of Living instructor to ensure the technique is practiced correctly and safely. or find the official app where these guided meditations are hosted?
While Sudarshan Kriya is a breathing technique, So Hum is a mantra (vibration). In Sanskrit, So means "That" (referring to the universal consciousness or divine) and Hum means "I am." Thus, "So Hum" translates to "I am That" or "I am the Universe."
In yogic philosophy, this is the ajapa japa—the unspoken mantra that happens naturally with every breath. As you inhale, the sound "So" vibrates in your throat; as you exhale, the sound "Hum" resonates. By consciously aligning your mind with this vibration, you move from ego-centered thinking to universal awareness.
| Practice | Get Authentic Audio By | | --- | --- | | Sudarshan Kriya | Attend a 3-day Art of Living Part 1 course (online or in-person). After completion, you receive a password-protected MP3 or app access. | | So Hum | Attend a Sahaj Samadhi meditation course (1–2 days). Or use the free public resources noted above for a similar experience. |