All right, now let me talk about practicals.

Wear loose fitting clothes which does NOT constrict you in any way. Sit on a sm
ooth surface , in a comfortable meditation pose . This is to eliminate sense of
touch / feeling.
Put your thumbs in your ears and palm your eyes with your middle and fourth fing
er.
Now do OM CHANT with an audible MMMMMMM.
You will feel intense vibrations inside your ear the cochlea spiral passage reso
nated to 7.83 hertz ( OM frequeny and also earths heart beat frequency ) and your
brain produces NITRIC OXIDE .
Now select a silent, NOT so bright, cool place space, where there are NO strong
smells . This is to prevent any input of sense of hearing/sense/ smell . If
you can even feel the clock ticking-put ear plugs only if you are a beginner.
Keep the head, shoulder and spine upright and straight. And place the hands on
the knees in (Jyana Mudra). Upright is to keep the spirit level in the inner e
ar at equilibrium so that your brain lobes get balanced and synchronized.
Shut your eyes. No need to be cockeyed .
Simply be mindful of in-and-out diaphrgmic breathing where you stomach rises and
falls. You may feel that your breathing is too short, too long, too gentle or
too heavy. Do not try to control it.
When you become distracted, gently refocus your attention on your breathing. R
estrict your attention to what is occurring in the immediate present moment.
When you feel you have blocked out all ahara ( feed ) via your senses of smell,
sight, hearing and feeling , take a deep breath where you fill your lungs only 9
0 % and hold it . Put your tongue on your upper palate and tickle it for just 2
seconds and stop.
Now start exhaling VERY slowly while keeping the tip of your tongue stationary o
n the roof of your mouth.
Don't think about the past or future don't think about anything at all. Let go o
f worries, concerns , and memories. Empty your mind of everything.
To be frank you cannot think even if if want to I can challenge you on this .
Do this 3 more times . This means you inhale again , hold your breath and do th
e same thing.
Later on you do NOT need to hold your breath and you can do this procedure for L
ONGER TIME , without ear plugs and your eyes open against a blank far away wall
of your room.
Do this exercise 5 times a day. You must NOT have a full stomach. You can dri
nk some water before you do this.
This is it !