Assume a comfortable sitting position where you will be able to sit without discomfort for the entire duration of this meditation.
Keep your spine straight and your eyes closed.
Let's begin with the first stage of this meditation which consists in the awareness of the physical sensations related to the process of breathing.
Follow the sensations of the streams of air coming in and out,
The movement of the chest and throat,
The sensations of friction in the nose and throat.
The purpose of this stage is to induce calmness and interiorization.
Ings being fed into mind.
You Move gradually into the second stage of this meditation.
Move your attention from the awareness of the physical sensations to that of subtle energies.
Follow the prana as it comes from outside of your body through the nostrils,
The energy channels of the nose,
The throat and down till the heart chakra.
And then moving up again and out via the nostrils until the so-called external dvadashanta located approximately 25 cm out and down from the nose.
Continue this back and forth movement of energy until your attention moves from physical sensations to subtle energies,
Which feels as if your body has gone numb and you are experiencing a slight sensation of trance or conscious dreaming.
Continue this back and forth movement of energy until your attention moves from physical sensations to subtle energies.
You you you you you you Move now to the third stage of this meditation as you exhale push the energy further up through the top of the head and beyond until the Dvadashanta situated about 25 centimeters above the top of the head as you inhale allow the prana to come back via the same channel down through the top of the head and all the way down till the heart chakra continue this vertical circulation of energy until you start having a clear feeling of a central channel uniting the heart chakra and the crown chakra you you you you you trying to perceive a sensation of being pulled upwards into higher state of spirits You You And come back slowly Perform the final awareness of this meditation Which is made of the awareness of all experiences That you had during this session of practice As well of the awareness of your present condition here and now as a final result
