First Stage: 30 minutes

Sit in a relaxed position with eyes closed and lips together. Start humming, loud enough to be heard by others – and create a vibration throughout your body. You can visualize a hollow tube or an empty 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 or move your body smoothly and slowly if you feel it.

Second Stage: 15 minutes

The second stage is divided into two 7½-minute sections.
For the first half move the hands, palms up, 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 outward to the universe.
When the music changes after 7½ minutes, turn the hands' palms down and start moving them in the opposite direction. Now the hands will come together toward the navel and divide outward to the sides 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.

Third Stage: 15 minutes

Now stop the hand movements and just sit relaxed observing, witnessing, whatever is happening inside and out.