DURATION: 21 minutes
INSTRUCTIONS Close your eyes and just sit in a relaxed way.
Step 1: Duration: 11 minutes
Concentrate on the navel center, manipuraka chakra (a vital energy center in the body, located in the navel area). Just take a few moments to place your awareness on the navel center. Forget all other parts of the body, remember only the navel center.
Now from your navel, start creating the deep vibration of Omkaara or 'Om' sound. Start the sound from your navel center, as deeply as possible. Don't allow the mind to go anywhere else. Just be centered on the sound, go into the center of the sound.
Step 2: Duration: 10 minutes
Stop. Just sit quietly for a few minutes with eyes closed. Try to hear the sound without creating the sound.
Relax and open your eyes.
Try this meditation for just ten days. You will see that you are able to sit without thoughts. You will be filled by the sound, by the vibration that you create, and your mind will not move outside the vibration.
SOUND AND SOUNDLESSNESS
ABOUT THE TECHNIQUE
We always see the world around us, but we never really hear it.
When we focus our awareness on hearing our world, we experience the constant play of sound and silence that is happening around us.
This play is also happening inside us. We can use the outer play to enter into the inner play, to experience the anahata dhvani or soundless sound that is always resonating within.
Step 1: Duration: 11 mins
Sit in a relaxed manner with your eyes closed. Choose the word that you want to chant.
If it is a mantra, it will be better, because the vibrations will have a powerful resonance in the outer and inner space.
You may chant the omkara (the mantra Om) if you wish, or any other mantra that has only a few syllables. It should not be a big job for you to chant it! Your chanting should flow with ease.
Prepare your inner space to hold the vibrations of the mantra. Start chanting the mantra in a deep, even tone.
Forget all other senses including visualization, taste, smell, touch, forget about all other things. Your whole being should be focused on the mantra. Go with the flow of the mantra.
Rise along with the mantra. Reach the peak along with the mantra. And disappear along with this sound. Slowly take your chanting to the peak and disappear along with the sound.
Repeat this process continuously.
HARNESSING THE UNIVERSAL LIFE-FORCE Working with your breath