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Mantra: The meditation is done to the tape of "Hummee Hum, Brahm Hum" by Nirinjan Kaur and Guru Prem Singh. The chanting is performed in a special way: Your tongue is "recessed"; that is, it is relaxed and flat in the bottom of your mouth and is not used to chant the mantra. This will produce a pressure that will be felt in the cheekbone area.

Focus: The eyes are focused at the tip of the nose.

Meditation: From the starting position, with a straight spine and eyes focused at the tip of the nose, the hands are brought together at the center of the body (similar to clapping) in two distinct and strong moves. The first move brings the hands half-way in as you chant "Hummee Hum" with the recessed tongue. The hands stop briefly and begin to move again as you chant "Brahm Hum" bringing the hands together in front of the body. When the hands move, you squeeze the anus and maintain that contraction until the hands touch and then you relax the anus, return your hands to the starting position and begin again.

Time: Begin with 11 minutes and slowly work up to 31 minutes.

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