Total Duration: 21 minutes
Close your eyes. Sit in a relaxed way.
Step 1: Duration: 10 minutes
First choose the sound with which you are going to work. It can be anything, so decide which sound gives you most excitement and joy.
Create that sound out loud and enjoy the feeling created by it. In a mild way, you should be able to create that sound, listen and enjoy the feeling.
Just continuously create that sound and enjoy the feeling. Be centered on that feeling.
Step 2: Duration: 11 minutes
Now don’t give any volume to the sound you are creating. Repeat it internally with just your tongue movement.
Keep repeating the sound internally with just the tongue movement, and experience the feeling.
Be centered more on the feeling than the sound itself.
Be centered on the excitement created by that sound.
source: Living Enlightenment