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
Table 1: Steps of MSRT.