Phase 1-3

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.


33