The 7-minute medition is located at:
www.swamij.com/online7min.htm
The 7-Minute meditation is timed approximately like this:
1 min: Sitting comfortably
2 min: Survey of body
1 min: Diaphragmatic breathing
1 min: Spinal breath
1 min: Meditation on breath at nostrils
1 min: Meditation at heart or eyebrow center. (You will be guided to follow your own predisposition as to which place to rest your mind for meditation.)
Allow your attention to gently move internally, through yourself, along with the instructions. Although the voice is moving along at a steady rate, with few silent pauses, you will notice that your attention can flow very smoothly and comfortably.
The voice is intended to guide your own attention to different aspects of your inner self. The voice is not intended to put you into a trance, nor is there music to create a mood. Rather, the meditation results from inner awareness of your own being. The purpose is to train your own ability to direct attention, which is the primary tool of meditation.
After the 7 minutes of meditation, you may want to be still beyond the time of the recording.
