Take-a comfortable sitting pose. Close the eyes and relax the whole body.
Stage 1: location of mooladhara chakra
Direct all your attention to the mooladhara chakra region.
Close the eyes and relax the whole body.
Stage 2: location of swadhisthana chakra
Try to feel the position of the swadhisthana chakra at the coccyx.
The best way is to practise ashwini mudra with rapid contractions.
Try to feel pressure waves spreading out from the place of physical contraction.
Imagine that the base of the spine (coccyx) is the wooden support of a pier above the sea; the waves of contraction are the strong sea waves striking it.
Focus your whole attention on the base of the spine and feel the pressure waves.
Continue this for a few minutes.
Then do the next stage.
Stage 3: swadhisthana kshetram location
Focus your attention on the front surface of the body directly in front of the coccyx.
Practise ashwini mudra.
Feel the pressure waves emanating outwards and striking the pubic bone.
Fix your whole attention on the centre of the swadhisthana kshetram.
Do this for a few minutes.
Stage 4: mental location
For a few minutes be aware mentally of the blood pulse at the mooladhara chakra.
Then try to feel the blood pulse at the swadhisthana chakra.
Practise this for a few minutes.
Then feel the pulse beat at the swadhisthana kshetram.
Continue in this way for a few minutes.
The important thing is that with practice you should clearly feel the difference between these three trigger points.
This is the end of the practice.
You can extend the practice by doing any of the stages that you find most difficult.
Duration of practice
Try to practise for at least fifteen minutes every day until it is mastered. In this way you will be fully prepared for the next stage.