In the relentless hustle of contemporary life, where distractions are constant and minds are perpetually pulled in multiple directions, a simple three-part formula is emerging as a beacon for those seeking equilibrium. The SOM method, comprising SOM Vichar, SOM Kriya, and SOM Matra, offers a structured yet natural pathway for busy, overstimulated individuals to reclaim balance, build awareness, and foster integration between mind and body.
The Three Pillars of the SOM Method
This holistic framework is designed not as a rigid discipline but as a gentle rhythm that can be woven into the fabric of everyday urban existence. It moves away from the need for lengthy rituals or isolated retreats, proposing instead a seamless integration into daily routines.
SOM Vichar: The Foundation of Awareness
Everything begins with SOM Vichar, the foundational practice of non-judgmental observation. It is the gentle art of becoming a witness to your inner landscape—your thoughts, emotions, breath, and bodily sensations—without any impulse to fix, change, or force anything. This cultivated awareness serves as the critical first step toward meaningful transformation.
This principle of witnessing seamlessly applies across various wellness traditions. In Yoga, it manifests as noticing your breath, alignment, areas of tension, and even the mental chatter during practice. Within Ayurveda, it translates to an awareness of your prakriti (constitution), digestive fire, emotional patterns, and lifestyle imbalances. During acupuncture, it is the subtle sensing of energy shifts along meridians. In naturopathy, it's the simple act of observing how your body responds to food, hydration, and daily rhythms.
SOM Kriya: Translating Insight into Gentle Action
As awareness deepens through Vichar, it naturally flows into SOM Kriya—the phase of intentional, gentle action. If Vichar is about noticing, Kriya is about doing. This is where stagnant energy begins to move, and awareness is translated into simple, doable steps within a hectic urban schedule.
Kriya doesn't demand complexity. It can be as straightforward as taking a few conscious breaths before starting your work laptop, incorporating a gentle stretch between consecutive video calls, or softly humming during your commute to release pent-up tension. From Yoga, it borrows simple asanas and short breathwork sequences. Sound-based practices use vibration and rhythm to calm the nervous system. Acupuncture-inspired acupressure can be used to stimulate points during moments of stress, helping to shift energy dynamically.
SOM Matra: The Essential Pause for Integration
The cycle is completed by SOM Matra, the often-neglected but crucial phase of integration and settling. In a world of instant notifications, Matra is what allows change to sink in deeply, preventing new insights from evaporating with the next distraction. It brings rhythm and pause back into modern life.
In practical terms, Matra is beautifully simple. It is the intentional one-minute pause after a long meeting, the single slow breath taken before reaching for your phone, or a mindful end-of-day ritual. It's noticing your breath during an elevator ride. In Yoga, it is the stillness at the end of a practice (Savasana). In Ayurveda, it is found in the stability of a daily routine—eating and sleeping in sync with nature's clock. For acupuncture, it aligns with the body's energetic rhythms. In naturopathy, it is honored through small, consistent habits like morning sunlight exposure and proper hydration.
Creating a Sustainable Rhythm for Modern Life
When combined, these three elements create a powerful, self-reinforcing cycle: First, you notice (Vichar). Then, you engage in simple, gentle action (Kriya). Finally, you pause and let it all settle (Matra).
Over time, this gentle rhythm can fundamentally alter one's experience of daily life. The overwhelming nature of packed schedules begins to soften. The body feels more grounded, and the mind becomes more aligned and less scattered. The SOM formula ultimately guides individuals back into harmony—not only with themselves but also with their environment, even amidst the chaos of a bustling metropolis.
To begin reflecting on this practice, consider: Where in your day do you operate on autopilot? What would it feel like to insert just one mindful breath there? And which element does your current life most need—awareness (Vichar), gentle action (Kriya), or restorative rhythm (Matra)?
