First Stage: 30 minutes

Sit in a relaxed position with eyes closed. With lips together, start humming, loud enough so that if you are doing it with others, you can be heard by them. This will create a vibration in your body. You can visualize a hollow tube or vessel filled only with the vibrations of the humming. A point will come when the humming continues by itself and you become the listener. There is no special breathing, and you can alter the pitch, and move your body smoothly and slowly, if you feel to.

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Second Stage: 15 minutes

This stage is divided into two segments, of seven and a half minutes each. For the first part, move the hands, palms upwards, in an outward, circular motion. Starting at the navel, both hands move forward and then divide to make two large circles mirroring each other left and right. The movement should be so slow that at times there will appear to be no movement at all. Feel that you are giving energy outwards to the universe. After seven and a half minutes, the music will change and you turn your hands palm downwards, and start moving them in the opposite direction. Now the hands will come together towards the navel and divide outwards towards the side of the body. Feel that you are taking energy in. As in the first stage, don’t inhibit any soft, slow movements of the rest of your body.

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Third Stage: 15 minutes

Sit absolutely quiet and still.

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