Gourishankar Meditation

First stage: 15 minutes music.
Sit with eyes closed. Inhale deeply through the nose, filling the lungs. Hold the breath for as long as possible then exhale gently through the mouth, keeping the lungs empty for as long as possible. Repeat this cycle.

Second stage: 15 minutes music.
Return to normal breathing and, allowing the gaze to be soft and gentle, look at a candle flame or flashing light. * Keep the body still.

Third stage: 15 minutes music.