The following is a very simple meditation technique you can learn in five minutes.

Make yourself comfortable, sitting upright, with a straight spine. With your eyes closed, look at the point midway between the eyebrows on your forehead.

Inhale slowly, counting to eight. Hold the breath for the same eight counts while concentrating your attention at the point between the eyebrows. Now exhale slowly to the same count of eight. Repeat three to six times.

After inhaling and exhaling completely, as the next breath comes in, mentally say Hong (rhymes with song). Then, as you exhale, mentally say Sau (rhymes with saw). Hong-Sau means “I am He” or “I am Spirit.” Make no attempt to control your breathing, just let its flow be completely natural. Try to feel that your breath itself is silently making the sounds of Hong and Sau. Initially try to feel the breath at the point where it enters the nostrils.

Be as attentive as possible. If you have difficulty feeling the breath, you can concentrate, for a while, on the breathing process itself, feeling your diaphragm and chest expanding and contracting.

Gradually as you become more calm, try to feel the breath higher and higher in the nose. Be sure that your gaze is kept steady at the point between the eyebrows throughout your practice. Don’t allow your eyes to follow the movement of the breath. If you find that your mind has wandered, simply bring it back to an awareness of the breath and the mantra.


Would You Like to Learn More?

The material offered above is a greatly abbreviated explanation of the Hong-Sau Technique of Concentration. The full instruction is available from The Ananda Course in Self-Realization.

In addition to Hong-Sau, The Ananda Course in Self-Realization contains other techniques for beginner, intermediate, and advanced meditation. All of them are scientifically proven to beneficially affect the brain, body, and spiritual development of the student.

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10 Comments

  1. can I get the name of book on that subject ?
    Regards.
    asok kumar sarkar

    1. Hi Asok,

      A very good book on this topic is How to Meditate by Jyotish Novak (Nayaswami Jyotish).

      It covers all the essentials for a meditation practice, the center of which is the Hong-Sau technique.

  2. I live on La Palma, one of the Canary Islands, Spain and would love to be in touch with other like-minded meditators. I have looked for ananda groups in Spain but there aren’t any here in the Canary Islands. I could start one myself, but would need guidance and support. Also I’d like to be initiated into Kriya Yoga as soon as possible. I have read the book; Autobiography of a Yogi and was already practising a meditation technique similar to the one described by Yogananda in his book.

    [Personal information, such as phone number, removed. —Editor]

    1. Dear Melodie,

      Thanks for writing. I forwarded your comment to someone who will be able to get in touch within a couple of days. (It may take a little time to find the best person.)

      We have excellent support for people starting their own meditation groups, and I know that can be a very growthful experience. It’s a good idea!

      Kriya Yoga is a life-changing practice, so I wish you the greatest blessings on your path toward learning it.

      Joy to you!
      Nabha

  3. In the beginning that you practice breatingtechniques I find the practicis very difficult to follow and to understand. I guess it shows HOW unconcentrated I am,HOW my mind wanders. I guess you also have to remain yourself and be true to yourself. With Love Dominic Lagae

  4. Hi, I’m just wondering why the age old technique and mantra So-Hum is being changed here to Hung-Saw? Is there a difference in the power of the mantra or are you trying to create something new. Based on the oldest yogic traditions the natural sound has always been So-Hum. Not that it matters to me and I’m not trying to be question the practice but am just wondering why the change?

    1. Hi Rupesh, Hong-Sau is quite ancient, in fact! There is, I understand, a Hong-Sau Upanishad.

      I think you’ll appreciate this explanation of the difference:
      https://www.youtube.com/watch?v=MHJ-IZrzYp4

      Hong-Sau, as you probably know, means “I am Spirit.” The emphasis in that sentence is “Spirit,” because that word is at the end. That’s helpful to us who are expanding our sense of I towards Spirit.

      Swami Kriyananda goes into more detail in the video above. Paramhansa Yogananda taught the mantra as “Hong-Sau,” and though I don’t know if he ever himself said why, this might be part of the reason.

      Hope that helps. :) It’s good to ask questions like these to understand the techniques more deeply.

  5. Hong sau technique sounds like i am soul of bkwsu (brahmakumaris), where they also say that soul is in between eye brows. What are your thoughts on that?

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