Sit comfortably in a chair or on a cushion, it is best to have your back supported. Touch your thumb and index finger together and place the backs of your hands on your knees. This is called chin mudra and it helps to relax the body.
Become aware of your breath. Draw your mind away from all other thoughts and focus on the feeling of the breath as it enters and leaves your body. When you find that your mind becomes distracted onto sounds or thoughts, don’t fight with the mind, just be aware that it has wandered and then very gently bring it back to what you are doing.
Now try to feel the connection between the inward and outward breath. It is like a wave from the ocean coming onto the shore, very naturally flowing inwards and outwards. There is a wave-like motion through your chest and through your body. Remember not to force the breath.
The inward breath draws prana or chi into the body and rejuvenates you. Focus on the effect of the breath on your body, feeling it expanding with the breath.
Feel the body relaxing on the outward breath. On each outward breath experience letting go. Allow your shoulders to relax, feel that release spreading down into your arms and into your hands. Feel it spreading through your entire body, let go and relax with the outward breath.
Focus your attention on your breath. You are not straining, you are not forcing, you are just watching your breath. and as you do so you can feel the tension leaving the face and the face softening. Feel all the tension leave your scalp and as you separate your teeth slightly feel the jaw relax.
Now you will begin to meditate on the Gaur-ra-ang-ga mantra. Allow your mind to become fully immersed in the sound of the mantra, feeling the vibration throughout your body. Inhale deeply and as you exhale relax and say Gaur-ra-ang-ga, drawing it out over the long exhalation. Repeat 10 – 20 times.
After you have stopped saying the mantra, keep your eyes closed and be fully aware of your relaxed body, your calm and focused mind and the mantra resonating in your mind. The Gaur-ra-ang-ga mantra is the focus of your awareness and meditation.
To come out of the meditation, become aware of the breath. Focus on the feeling of the breath in the body. Slowly become aware of the external sounds in the environment. Bring the palms of your hands up and touch your face. Wake your body up by stretching if you want to.