This is a 2 hour meditation. Before starting we say a prayer to ourselves. We put our hands over the heart center and repeat three times within ourselves, “With God as my witness, I devote all of my energy to this meditation.”
In the first stage we utter the sound “HOO” and in this stage keep the feet shoulder width apart or a little bit more if you need them to be wider for stability. The arms go straight up (biceps touching the ears) and from there you bring them down strongly simultaneously with the sound “HOO!” Chanting strongly, deeply and with totality from the hara center and using the diaphragm to produce the sound. With the sound “HOO!” thrust your hips forward, the pelvic moves forward. We do this for ten minutes.
In stage two, we use the same sound, putting the hands up and jumping up and down. Keep the feet flat at the moment you land. The moment you land flat on the feet you chant, “HOO!” Again, we do this for ten minutes.
In stage three the sound is “HAQUE!” For this one both arms are being swung strongly from side to side, using the force of their momentum to produce this swinging rather than using the arm muscles to swing them. So you swiftly twist the torso to the left and the arms swing to the left. When swinging to the left, the left hand would land on the lower back and the right hand would land anywhere from the left hip to the left upper arm. Then, using this momentum that has been created towards the left side, you fluidly swing to the right side and the arms land in the same areas but on the right side. Once again, the swinging force is generated from the core, the hips and the momentum, not from the arms themselves. The arms remain loose and the feet apart from each other as before, keep your knees slightly bent. If it feels natural, the knees can also bend slightly more as the arms land on the body. This movement helps some people with the swinging momentum. Do this with intensity and chant the sound “HAQUE!” at the moment the hands land on the body. You can use the sound and the intensity of the body movement to let out any anger, frustration or anxiety. This stage is also ten minutes. Make sure you give yourself totally.
In stage four, remain standing. Touch the chin to the chest and from here, rotate the head to the left side, looking to the left as you chant “LAH!” Then roll the head back bringing the chin back to the chest for the inhale. Then rotate the head to the right side and again chant “LAH!” Going side to side, continue chanting “LAH! LAH! LAH! LAH!…” with intensity and totality. Keep the arms at the side of the body, you can bring up the hands to the chest level with the palms facing up or let the arms hang loose at the sides without the hands touching the body. This stage is also ten minutes.
In stage five we utter the sound “ALLAH!” As you inhale through the mouth you take the head up and back. While the head comes down and the chin comes down to the chest you chant “ALLAH!” Do it intensely. After some time, doing it with intensity, the head movement might not happen anymore. That is perfectly okay. Keep the arms close to the sides of the body with your hand around chest level and with palms facing upwards. If the arms happen to move naturally, that is okay too. Again, this stage is ten minutes.
This is the last stage and the end of the sound vibration meditation.
In stage six we chant the mantra “WHO AM I!?” It can also be chanted in your mother tongue, whichever language you connect with most. Same as in stage five, the head movement is up and back on inhale and bringing the head back down we utter the mantra. Again, if after a period of time no neck and head movement is happening, that is okay. So the head movement and breathing is the same as in stage five, but now you intensely utter the mantra “WHO AM I!? WHO AM I!? WHO AM I!? WHO AM I!?….” Throughout the sound vibration meditation process it’s important that you remain witness. As you remain witness, you will find that it’s not you doing it, the body is doing it and remains separate. Watch with total awareness what is happening. All these stages are the preparation for actual meditation. Now we sit silently. You may also lay down in Savasan and remain witness. Keep watching whatever is happening. The breath, any sensation or movement in the body, sounds. Whatever is happening, keep watching. This completes the meditation process.