Nadabrahma Meditation

Humming creates internal vibration; the gesture phase balances giving and receiving.

Good for neighbors and thin walls—volume stays moderate if you follow the instructions honestly. The outward circles are not magic passes; they keep the shoulder girdle from locking while the skull buzzes. If you hate your own voice, you will learn something about judgment in the first ten minutes.

Humming — Sit, eyes closed, hum evenly for the allotted time.
Circling — Move the hands in outward circles, then reverse; remain aware.
Silence — Sit in utter stillness.