ABBREVIATED UCCHĀRA PRACTICE:

THE INTERNAL ASCENT OF 'OM'

Preparation.

a. In seated meditation posture, engage some initial rounds of the

PRANAYAMA of your choice to get centered in the body in order to
disengage the grip of the thinking mind on your core perceptual
Awareness.

b. Engaging the ‘Divine Posture.’ After drawing in the breath with a

pause, exhale it upward as a long ‘sigh’ that from the heart through
the crown. As you do this, gently release the jaw a bit, leaving a slight
space between your rows of teeth and lips for the remainder of this
practice. Allow the eyes to gently drift upward towards the third eye.
This critical facial pose is called the ‘divine posture’.

AUM Ucchāra Practice.

1. ATTUNING TO THE LUNAR IN-BREATH.

Slowly inhale the cool ‘lunar’ breath, envisioning it as a column of

cool light that is 'sipped' as if through a straw (central channel) down
into the heart, opening a lotus (or any flower) around the heart as it
descends.

2. BREATH PAUSE: GENERATING THE SONIC HEART FIRE.

Hold the retained inhale in the now opened heart lotus for 5+ rounds
of internal OM chanting (adding to the count each week or so). This
powerfully draws prana in the heart meant to open the central
channel, the domain of SHIVA consciousness.
 a. during the pause / internal chanting of OM, visualize the
subtle heat generated in the heart as a coil of flame, ready to
'spring' upward from within the heart lotus.

3. RAISING THE VOWELS OF THE AUM SYLLABLE:

i. ‘A’. with the first 2/3 of your subsequent out-breath, slowly chant the
vowel A (‘aaah…’) as one long, ascending syllable, visualizing that
the sound slowly draws the heart-flame upward through the crown
of the head.

ii. Then, for the last 1/3 of the same out-breath, slowly, audibly
transition the sound ‘A’ into the vowel ‘NNG’ (sounds like the gentle
resonance of a bee’s buzz) as the breath passes through the palate / 3rd
eye center; drawn ‘NNG’ from the palate up through the crown of
the head.

iii. after A + NNG is raised via the ascending out-breath to the crown
location, cycle back into step #1 (above).

iv. ‘U.’ Repeat steps #1-3 one time only, now employing the vowel ‘U’
(‘ooooh’), merging it into ‘NNG’ via the same steps given in i - iii.1

4. RAISING THE CONJOINED OM (A + U + M) SYLLABLE:

‘O.’ Repeat #1-3, now raising ‘O’ (= ‘A + U’), merging it into ‘NNG’ via
the same steps given in step #3 (i – iii).

Repeat # for 5-10 rounds (15 minutes or more), followed by

meditation for at least 15 minutes.

Key: Divine Posture. we are taught to keep the jaw, lips, and teeth
slightly parted as the mantra ‘AUM’ is carried up from the heart,
through the palate, and naturally dissolves with the waning subtle out-
                                                                                                               
1  ‘A’  and  ‘U’  are  raised  and  joined  to  ‘NNG’  one  time  each.  
breath in the crown.

* Try to keep this ‘Divine Posture’ (See ‘preparation’ above)

throughout meditation. Notice how your analyzing/thinking mind
tries to ‘grip’ or contract your thought-free awareness as it attempts
to close the jaw.

Tip: Add to the breath pause each week or so, which generates a
stronger draw of prana into the heart lotus, necessary to break open the
granthis (subtle body karmic ‘knots’ or blockages) in the central channel.

Tip: Visualized that the arising OM syllable is carrying your

consciousness into the crown lotus where SHIVA presides as your
omniscient Self.

Tip: try to add 5 minutes to your meditation phase of practice each

week.