In the Sant Mat understanding, inner light and sound meditation rests on a few core principles: withdrawing attention from the outer senses, centering it at the “third eye” between and slightly behind the eyebrows, and allowing subtle light and sound to reveal themselves as expressions of the soul and the Divine. A life that supports this inward turning is considered essential: a lacto‑vegetarian diet, abstaining from alcohol, recreational drugs, and tobacco, and cultivating ethical conduct marked by nonviolence, honesty, chastity or sexual restraint, and honest livelihood. Regularity is also emphasized; setting aside a fixed time each day, often in the quiet of early morning, and using a clean, calm space helps the mind become receptive. Over time, this combination of lifestyle and discipline creates a stable foundation for the more interior aspects of the practice.

The actual meditation begins with posture and attention. One sits comfortably, on a chair or the floor, with the spine naturally upright, eyes gently closed, hands resting in the lap, and the body relaxed yet still enough to remain undisturbed for 20–30 minutes or more. Attention is then brought gently to the third eye center, without straining the physical eyes or furrowing the brow, simply gazing into the darkness behind closed eyes. Thoughts and distractions are allowed to come and go, while awareness is repeatedly returned to this inner point. At first there may be only darkness, but with steady, relaxed concentration, subtle lights, colors, or patterns may appear; these are observed without grasping or judgment, as the aim is stable awareness rather than chasing experiences.

To steady the mind at this inner center, Sant Mat speaks of simran, the silent repetition of sacred words or a mantra, traditionally given by a living Master at initiation. This repetition gathers scattered attention and helps disengage it from habitual thinking. After some time in simran, the practice shifts toward dhyan and bhajan: contemplation of inner light and listening for inner sound. The meditator listens intently within, often attending to the right side or the center of the head, as if the hearing faculty itself were turned inward and upward. Subtle ringing, humming, flute‑like tones, or other sounds that do not arise from the outer environment may be noticed, and the task is simply to listen with devotion and steadiness, allowing consciousness to be drawn by whatever sound seems to pull it upward.

Classical Sant Mat places strong emphasis on the role of a living Master or Satguru, who confers initiation, imparts the specific mantra and method, and offers ongoing guidance. For those who feel called to this path in a formal way, careful study of a reputable lineage and seeking such initiation is regarded as the proper way to engage the full depth of the practice. Throughout, patience and humility are indispensable, as inner experiences are understood to unfold gradually and cannot be forced. The practitioner is encouraged to maintain regular meditation, an ethical and compassionate life, and a heart imbued with love and devotion toward the Divine and the teacher, allowing the inner light and sound to reveal themselves in their own time.