| S. no. |
Practice |
Duration |
| 1. |
Prayer – salutation to the divine (Maha Mrityunjaya Mantra) |
1 minute |
| 2. |
Quick relaxation technique – observe the abdominal breathing internally with closed eyes |
3 minutes |
| 3. |
Loud chanting (Ahata)of A, U, M and AUM (three rounds) |
16 minutes |
| 4. |
Alternate loud (Ahata) and mental (Anahata) chanting of A, U, M and AUM (three rounds) |
| 5. |
Ahataof a long chant invoking fearlessness – Maha Mrityunjaya Mantra (three rounds) |
| 6. |
Alternate Ahata–anahata of Mahamrityunjaya mantra (three rounds) |
| 7. |
Anahata of AUM (three rounds) |
| 8. |
Silence |
| 9. |
Resolve |
| 10. |
Closing prayer for peace |
