1/2 for anyone who is meditating: om mani padme hum has a beautiful meaning you should contemplate on outside meditation so it has sunk in when you immerse yourself in the mantra. it takes 4 seconds to say om mani padme hum here. every new set of 4 seconds is marked by the “clock” sound. This is perfect for the pranayamas. every action im going to describe should be done during those 4 seconds before moving to the next.
2/2 breathe in. breathe out. breathe in. hold your breath. breathe out. breathe in. breathe out. hold the out-breath. breathe in. hold your breath. breathe out. hold your out-breath. And then from the beginning. do this for the 33 minutes this is playing. afterwards you’ll be ready to move into the deeper levels of meditation in silence and conduct other, more subtle exercises with the power and stability you’ve gained from this powerful intro to meditation.