This meditation technique will bring out all the suppressed emotions in you.

Breathing is very closely related to the mind. If your thinking is calm, your breath will be relaxed. If your thinking is aggressive, your breathing will also be aggressive.

You may practice this technique on an empty stomach, preferably in the morning. Twenty one days of Dukkha Harana will transform your being and bring a glow to your face and body. This is like taking a psychological bath. You will be able to experience the silence in you.

Total duration: 30 minutes

Step 1: 10 minutes

In the first part of this meditation, your mental system is made fully alive by deep breathing and the increased intake of oxygen. Your cells will get more energy and will create more bio-electricity or bio-energy. This energy will melt all the repressed emotions like melting ice. It is like fanning the muladhara chakra.

• Stand with your eyes closed.
• Breathe deeply and chaotically from the depths of your body, always through your nose with your mouth closed.
• Move your hands, flex your knees and bend to a semi-squatting position and then rise up.
• Move as if you are a bird in flight, up and down, knees moving up and down, arms moving up and down, in line with your breathing.
• Do the movements gently and synchronize your inhalation with the upward movement and exhalation with the downward movement.
• If you have a heart problem, do only as much as you can. Similarly, pregnant women and others with physical ailments, do only as much as you can.

Step 2: 10 minutes

• Keep your eyes closed and tense each part of your body, part by part, limb by limb, then let it relax.
• Tense and relax one limb and then move to the next.
• Start with your feet; then move to legs; then move to thighs; next to the hips; then to stomach and lower back; then to chest and upper back; then to your arms from finger tips to shoulder; next to the neck and shoulders; next to your face, and finally to the top of the head.
• Relax each part of your entire body before you move to the next part.
• At the end of these ten minutes, you will become vacant inside; you will become cool, calm and composed.

Step 3: 10 minutes

• Sit down keeping your eyes closed and chant the ‘hoo’ kara sound, just the word ‘hoo’. There is no need to chant it deeply and loudly. Just chant it in a relaxed manner.
• As you chant, simply witness whatever happens inside or outside your being.
• Remain in this relaxed state with a smiling face and blissful mood. During this time, there may be many experiences. Just watch them as you would watch the television. Watch your mind thought by thought.

The first two parts of this technique are actually a preparation for the third part that is the actual meditation. When you come to the third part, you will see that the mind becomes silent effortlessly, by itself. Silence cannot be forced upon you; it can only happen by itself.

source: Living Enlightenment