Step 1 is to select a Mantra as listed below. The whole exercise should take about 20-25 minutes, with 15-20 minutes of reciting and 5 minutes at the end remaining silent and listening within.
Mantra: Satnam, Waheguru, Oankaar, Har, Sohang, Aum
Step 2 is to gently start reciting so you are able to hear audible the sound you are producing, while listen to the sound.
After a few minutes, you may close your eyes, keep reciting and listening.
After a few more minutes continue recitation, gradually becoming quieter as you continue, always listening.
Step 3 is to recite and listen to the sound internally (mentally) – without moving your tongue or lips.
You don’t concentrate or control the mind. Just think the sound easily and effortlessly, whenever you forget the mantra, simply and gently come back to it.
After about 15 minutes stop reciting the sound mentally and just sit silently and listen, becoming aware of the silence within, almost waiting to hear something.
After about 5 minutes of silently sitting, gently open your eyes and come out of your meditation.
The initial effects of Symran are feelings of calmness, centeredness, joy and peacefulness.