Shabda Kriya

Practice A

• Establish yourself in a comfortable, relaxed and steady sitting position and perform a few rounds of breath in either the sukha or savitri rhythm.
• Draw your attention towards the point at the centre of the eyebrows (known as bhrumadhya bindu).
• Listen to discern the loudest sound in your external surroundings.
• Put your attention fully upon this sound, listening to it so intently that you become absorbed into it.
• Literally 'become one' with the sound, where you no longer perceive it as being separate from yourself.
• Hold this state for as long as possible. If the mind wanders, continue to bring the attention back to the practice.
• Practice this technique regularly until you are able to stay absorbed in the sound for several minutes without distraction.

Practice B

• Opposite to the first practice, turn your attention now to a sound in your vicinity which is not the loudest sound.
• 'Listen through' all of the other sounds with intense concentration until, like the first practice, you become absorbed in the chosen sound.

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