Posture: Sit in easy pose back to back with your partner. Hands are in gyan mudra at the knees.
Eyes: Meditate at the third eye point.
Mantra: The mantra is SA TA NA MA.
As you chant SA, touch the forefinger to the thumb. On TA, touch the middle finger to the thumb. On NA, touch the ring finger to the thumb. On MA, touch the little finger to the thumb.
As you chant each syllable, visualize energy entering the top of the head and pursuing an "L"-shaped course from the top of the head out through the third-eye point, projecting out to Infinity. This energy flows along the energy path called the golden cord, connecting the pineal and the pituitary gland.
Time: Begin chanting in a normal voice for 5 minutes. Then whisper for 5 minutes.
Vibrate the mantra silently for 10 minutes. Then whisper for 5 minutes. And finally, chant aloud for 5 minutes.
Times may be reduced in equal proportion by half for a shorter meditation.
To End: When you have finished, stretch the hands up as far as possible and spread the fingers wide. Stretch the spine and take several deep breaths. Then relax.
©The Teachings of Yogi Bhajan