Sitting cross-legged, the palms and fingers of both hands are together in “prayer pose”. The hands do not touch the chest. The forearms press on the ribcage at the level of the diaphragm. Eyes are focused at the tip of the nose. With the mouth slightly opened breathe onto the tip of the tongue (which is in the mouth). Inhale four parts and exhale four parts while mentally chanting the mantra “Wahe Guru”, which means “indescribable ecstasy,” with each segment of the breath.
Recommended duration of the meditation is five minutes. It strengthens the glandular system as it purifies the blood. The time can be built up to an hour by practicing for five minutes followed by five minutes of rest and then repeating.