Undo your belt, tie, or other restrictive clothing.
Take off your watch.
Lie down on the floor, on a carpet, blanket, or thin mat. The arms
should not be crossed but should lie by your side. It is preferable
to have the palms facing upwards.
The legs should not be crossed.
Close your eyes. Keep your eyes closed until the end of the
practice.
Relax for 2 or 3 minutes.
Do 5 or 10 minutes of humming sound (section 2.4).
Phase 1
Become aware in the throat. Start breathing with the throat
friction, as explained in the last chapter (section 2.1).
Become aware of the vibration generated in the larynx by the
friction.
Be just aware, without any particular concentration.
Flow with the energy. If some movements take place in your body
or in your consciousness, let them happen.
Continue for 5 to 10 minutes, breathing with the friction, aware
of the vibration in the larynx.
Phase 2
Maintain the throat friction.
Instead of placing your awareness in the larynx, now become aware
in the area between your eyebrows.
Do not concentrate. If you ‘grasp’ the area between the eyebrows
with too tight a focus, the process can't unfold. Flow with the
energy. Follow what comes spontaneously. If the breath naturally
changes and becomes more intense, then follow the breath. But
make sure that you maintain some friction in the throat
throughout these first 5 phases of the practice.
Remain ‘just aware’ between the eyebrows, breathing with the
throat friction, for about 5 minutes. Time precision is not
relevant for this practice, so there is no need to look at your
watch.
Phase 3
Place the palm of your hand in front of the area between the
eyebrows. The hand does not touch the skin, it is about 3 to 5
centimetres (1 or 2 inches) away.