Dr. Sudhir Arora, MBBS
Pune's Leading Mind Control Consultant and Motivational Speaker

Steps Of "Any Time Meditation" (ATM) :

• Simply doing meditation is more important than doing it excellently. There is simply no role of chasing the goal of excellence or perfection in meditation.
• Begin in a cool, calm and silent place and sit with straight back in a pest~re that is really comfortable to you.
• However, if after a few moments, your back feels tired or you cannot keep it straight because of any other reason, then it just does not matter for beginners for a few weeks.

ABDOMINAL RESPIRATION PLUS "AAA..." :

• Start by contracting your abdominal muscles inside and simultaneously keep on exhaling from your mouth slowly and gradually.
• Keep on exhaling while all the time saying loudly "Aaa .... Aaa ..... Aaa". Pronounce the "Aaa" as the "a" in "cut", not the "a" of "bat" or "ya".
• Actively use not your chest muscles but your abdominal muscles to exhale. Continue doing it slowly and gradually.

• Simply stop when the whole air has been expelled out.

• You'll find your abdomen coming back to its original shape and even bulging out a little bit for a moment. 
• Keep on repeating this sequence of active exhalation and passive inhalation by using only your abdominals.
• Meanwhile, just become aware of your breath going out of the mouth and the breath entering into the nostrils without any judgement of "good" or "bad", or "slow" or "fast".
• Also become aware of the silent gap, called kumbhak, between inhalation-exhalation and exhalation-inhalation. There is no breathing for a few moments in this gap.
• Similarly watch the vibrations of the "Aaa" sound occurring in your nose, face and body.
• After about 10 minutes of loud "Aaa" you can reduce it's loudness. Then gradually reduce it further so that now it is only a humming sound first in the lips, then only in the mind.
• Initially it takes a few breathing cycles to get the "hang" ofthe things. But very soon you'll experience yourself that it's happening very easily all by itself without any strain on you.
• Congratulations! Now you can practice this ATM or "AAA Meditation" whenever you want, wherever you want, for howsoever much time you want.