Take the prescribed sitting pose.

Relax the whole body.

Hold the spine and head upright.

Throughout the practice, the middle fingers

should release the nostrils during inhalation and exhalation; without this it will be impossible to breathe. Inhale deeply and slowly.

At the end of inhalation close the nostrils with the middle fingers.

Retain the breath (antar kumbhaka).

Try to hear sounds at the region of the back of the head (bindu), in the middle of the head or the right ear.

At first you will either hear many sounds or none, it does not matter, only listen. Hold your breath for as long as is comfortable. Then release the pressure ofthe middle fingers and slowly breathe out. This is 1 round.

Breathe in again, close the nostrils, and retain the breath.

Listen to the inner sounds.

Then after some time release the nostrils and breathe out.

Continue in this way throughout the practice. During the period of breath retention your whole awareness should be directed to the perception of inner nada.

At first there may be a confused jumble of sound, but gradually you will hear a sound; this may take a few days or a few weeks, but it will be perceived.

Many people hear the sound in the right ear, it does not matter.

When you hear a distinct sound be totally aware of it. It will become clearer and clearer. Keep your awareness fixed on the sound. Listen very carefully.

If your sensitivity is sufficiently developed then you will hear another sound in the background; it may be faint, but perceivable. Leave the first sound and transfer your awareness to perception of the fainter sound.

In this way you will transcend the first sound. Eventually this second sound will overwhelm your whole attention.

Again, with practice and enhanced sensitivity you will hear another sound begin to emerge. It will be faintly perceptible behind the louder second sound.

Direct your awareness to this new sound. Carry on in this manner: perceive a sound and then discard it when you can perceive a more subtle sound.

The more subtle the sound that you can perceive, the deeper you will delve into the depths of your being.

Note: do not expect to hear subtle sounds on your first attempt. Practice is necessary. Eventually you will develop the knack of transcending first the gross external sounds and then the progressively more subtle sounds. Don't dwell on any of the sounds for too long. This is not the purpose of the practice. The aim is to leave each sound and to go deeper. Don't become lost or distracted by the beautiful sounds on your journey.

The Chakra Checklist

The Chakra Checklist

The chakras are described as being aligned in an ascending column from the base of the back to the top of the head. New Age practices frequently associate each chakra with a particular color.

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