5 practices

A practice of discovering that the breath itself already forms a natural mantra — So on the in-breath, Ham on the out-breath — then following that sound as it appears to travel along an imagined psychic passage between the navel and the throat.

A humming exhalation practiced with the ears plugged, so the sound reverberates inside the head — framed in this text less as breath control than as a meditation that traces the heart centre's 'unstruck sound' to its source.

A single sitting that moves attention in sequence through ajna, mooladhara, swadhisthana, manipura, anahata, and vishuddhi chakras, pausing at each to locate a subtle pulsation, before sweeping awareness up and down the whole chain several times.

A three-stage eyebrow-centre gazing practice combined with chanting Om, moving from external awareness of the gaze, to internal awareness of the mantra at the eyebrow centre, to awareness of the mantra's vibration filling the whole body.

A steady, unblinking gaze at a candle flame, then at its after-image behind closed eyes, used in this book's ajna chakra program to sharpen concentration and settle a restless mind.