Kundalini Yoga Manual: Student Manual of Instruction

An example from the book: Posture: Sit in Easy Pose or in any comfortable posture with your spine straight.Focus: The eyes are focused on the tip of the nose, the eyelids half-closed.Breath: Inhale in 4 equal parts, mentally vibrating the mantra, "SA TA NA MA." Hold the breath, vibrating the mantra 4 times for a total of 16 beats. Exhale in 2 equal strokes projecting mentally, "WAHE GURU."Mantra: SA TA NA MA. WAHE GURU. SA=Infinity, cosmos, beginning.TA=Life, existence.NA=Death.MA=Rebirth. WAHE=the indescribable joy of...GURU=going from darkness to light.Mudra: Place the hands in the lap, palms up with the right hand over the left. The thumbs are together and point forward.Time: 15 to 62 minutes.End: Inhale, hold the breath briefly, exhale and relax.Comments: The best time to practice this kriya is every night before bed. If it is practiced regularly, sleep will be deep and relaxed and the nerves will regenerate. After a few months, the rhythm of your breath as you sleep will be subconsciously regulated in the same rhythm! You will think better, work better, share better, love better and fight better. This rhythmic mantra will eventually progress so that even in daily activities you will automatically hear the mantra and take on the breath rhythm.