Place your hands in your lap and form the

cosmic mudra, or place your hands palms-down

on your thighs or knees, thumb and tips of

index fingers touching. Soften and deepen

your breath. Drop your chin. Have your tongue

rest lightly on the upper palate just behind

your teeth. Allow your attention to follow

the flow of your breath perfectly.

Begin silently repeating the word “No.” Let your

breath and the sound No become one event.

Every time your mind wanders off with

distracting thoughts, feelings, or sensations,

gently bring it back to the specific sensation of

breath and the sound of No. This is the initial

level of concentration practice. Do not attempt

to stop or interfere with the arising of feelings

or thoughts. Instead simply and firmly return to

the practice of deeper awareness, breath and

No. This sound and breath awareness is

foundational concentration practice (Dharana).

When your mind stabilizes and you can

remain present with every breath, allow

your mind to naturally open into the awareness

in which the sensation of breath and the sound

of No are occurring. Realize who hears the

sound. Realize who is listening.

Stabilization of consciousness, realization of

the openness, silence, imperturbability, and

freedom of mind is Dhyana.

Inevitably, this NO! becomes KNOW!

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