Position: Sitting position is recommended

Concentration: On the words SO HAM and on the sound of the air in the throat

Breathing: Normal

Duration: A minimum of ten seconds

Procedure: Sit comfortably in a position for meditation. Close your eyes and relax your face, especially your eyelids and forehead. Consciously relax your elbows, shoulders, abdomen and lower jaw. Relax yourself, from your toes to the top of your head. Inhale and exhale around ten times with deep abdominal breathing. Concen­trate on normal breathing. Do not force yourself, do not struggle; breathe normally and calmly.

Now direct your attention to the flow and sound of air in your throat. During inhalation the air makes the sound Sooooo, and during exhalation the sound Hahmmmmm. During inhalation start to mentally repeat Sooooo, and during exhalation Hahmmmmm. The pronunciation of the word HAM causes the lung cavity to resonate with the “ah” and “m” sounds as in “father” and “hum.” The sound of the air and the sounds SoooooHahmmmmm merge into one.

From time to time confirm relaxation of the body. When your attention wanders, simply go back to SO HAM and to the sound of air in the throat. If thoughts appear, ignore them, and do not com­ment on them, but shift your attention back to the sound in your throat and the words SO HAM. At the end of meditation, gently move your fingers and strongly rub the palm of your hands one against the other, and place them on your face and eyelids. After you have warmed up and gently massaged your face and eyes, lower your hands and open your eyes. With this, the meditation is complete.

Additional note: During meditation, if your concentration is weak, you can repeat the words SO HAM loudly. This can be synchronized with breathing, but it is not compulsory. Find your own rhythm and the speed that best suits you. Concentrate on the throat and the vibration that is produced by the spoken words.