Feel the energy flowing in your body. Become completely energized.
Duration: 21 minutes
Close your eyes and use both your thumbs to close your ears. Close them completely so that you hear that uncreated sound inside you called the anahata dhwani. It is the un-struck sound of the cosmos that can only be heard by one who meditates.
Let your whole inner space be filled by the unheard sound. Once you feel your whole body is filled with that unheard sound, just contract your rectum and stop all the movements. Remain like this for as long as you can.
When your body relaxes, take your hands away and relax completely for a few moments. Until your body relaxes itself, don’t give up! Try your best to hold on as long as possible.
If your body relaxes, take a few minutes break and start the process again by closing your eyes and ears, hearing the un-struck sound, contracting the rectum, and relaxing when appropriate.
Do not repeat this process more than five times. After every repetition, take at least thirty or forty seconds to relax. Let your eyes be closed even during the break. After you have finished the meditation, just sit for few moments with eyes closed, and experience the energy flow happening throughout the body. Relax into it.
source: Living Enlightenment