Hong-Sau Meditation:Calm the Brain and be Mindful

By  ,  Onlymyhealth editorial team
Nov 14, 2014
Quick Bites

  • Meditation can be calming, rejuvenating and restorative.
  • Hong-Sau is one of the simplest meditation techniques.
  • You can learn it in five minutes.
  • The technique calms mind and improves breathing.

Meditation can have calming, rejuvenating and restorative effect on the practitioner. The practice reduces stress, lowers blood pressure and increases personal awareness. There are many ways to meditate. One of the simplest meditation techniques is Hong-Sau, which you can get acquainted with in five minutes.




Hong-Sau means “I am He” or “I am Spirit". It is one of the four meditation techniques that comprise the path of Kriya Yoga, which Paramhansa Yogananda brought to the West in 1920.


How to Start Doing Hong-Sau

The meditation technique requires you to sit upright in a comfortable position. Close your eyes and look at the point midway between the eyebrows on your forehead, and don’t allow your eyes to follow the movement of the breath. Inhale slowly, counting to eight. You need to hold the breath for the same eight counts while you concentrate your attention at the point between the eyebrows. Now exhale slowly to the same count of eight. This should be repeated 4-5 times to make a session.

The meditation technique requires you to be as attentive as possible. When you inhale, mentally say Hong (just like you say song). And, say Sau (rhymes with saw) mentally as you exhale. You must be comfortable in your breathing and don’t attempt to control it. It should flow naturally. Over time, you will be able to feel that your breath is silently making the sounds of Hong and Sau.


How Hong-Sau helps your Body and Soul

Calms Mind – The idea of meditation is to fight an over-active mind, and make it calm. Hong-Sau helps one to quiet the mind and experience the higher states of consciousness.


hong-sau benefits


Purifies Breath – A restless mind is always accompanied by a restless breath. The technique makes the breath calmer along with the mind. As Hong-Sau is also about concentrating on the breath, it becomes quieter.

The Hong-Sau technique is acknowledged as one of the modern meditation and relaxation practices that have the potential to take you to higher states of consciousness.


(Image source:Gettyimages.in)

Read more articles on Meditation.

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