INSTRUCTIONS
Step1 (20 minutes):
Sit in a relaxed way, cross-legged, with your hands on your knees, palms facing upwards.
Keep your spine erect. Your head, neck and spine should be in a straight line.
Close your eyes. Really close your eyes. Usually, when you close your eyes, it is just like putting off the TV outside and switching on the inner TV. So don't just close your eyelids – close your eyes!
There is a good way to do this: just imagine that your eyeballs have turned to stone! The movement of our eyes is very closely related to the movement of thoughts in our mind. That is why you are asked to arrest the movement of your eyeballs.
Just harden your eyeballs with mental pressure; the images in your mind will die. Your thoughts will also stop, or become slow. Don't be too worried about keeping them arrested. Just proceed with the meditation.
Now, with your mouth closed, start humming.
Just create the vibration Mmmm.
Don't chant any other mantra, don't chant Om or Hoom.
Imagine your body as an empty vessel. If you put your mouth to it and hum, what sound do you hear? Create that same vibration inside yourself.
Hum as loudly as possible, as deeply as possible, as lengthily as possible. Put your whole effort into your humming. The sound has to come from your naabhi kamala – from your loins.
Don't attempt any kind of breath control. Your breathing will automatically take care of itself. Just continue humming in an intense yet relaxed manner.
Let your whole body be filled with the vibration of the humming. Become the humming!
Whatever thoughts arise, throw them also into the humming. Gradually, they will disappear.
After some time, you will feel that the humming continues without your effort and that you have become simply a listener to it! You enter the state of ajapa – where you don't even have to do the japa (chanting), the japa happens on its own. You don't have to repeat the mantra, the mantra will repeat you.
(At the end of twenty minutes, you hear the command 'Stop!', and the music stops.)
Step 2 (10 minutes):
Instantly stop your humming.
A great silence floods your Being.
For a moment, time stands still.
Witness this silence. Experience the tremendous calm in and around you.
During this time, the energy created by the humming enters all the corners of your being and cleanse it deeply. It establishes you in the awareness of the present moment. This awareness is all that is needed to dissolve the negativities, bring clarity and enable you to experience your true potential.
After a short while, thoughts will slowly start entering into this si lence. Don't stop them; don't enter into them. Simply witness these thoughts. Remain silent and blissful.
Become a centre of awareness.
Remain centered in the anahata chakra. You will feel completely centered, calm.