Posture: Lying on the stomach, place the chin on the ground, and keep the head straight. The arms are along side the body, with the palms of the hands facing up.

Eyes: Focus at the Brow Point.

Mantra: Mentally vibrate the Panj Shabd: SA TA NA MA.

Translation:

SAA: infinity, cosmos, beginning
TAA: life, existence
NAA: death, totality
MAA: rebirth, resurrection

Mudra: Each finger touches, in turn, the tip of the thumb with a firm but gentle pressure: SA -the index or Jupiter finger touches the thumb. TA -the middle or Saturn finger touches the thumb. NA -the ring or Sun finger touches the thumb. MA -the pinkie or Mercury finger touches the thumb;then begin again with the index finger.

Meditate on the sound current coming in through the crown of the head (the Tenth Gate) and flowing out through the center of the forehead (Third Eye Point) in an “L” shape.

Breath: The breath will regulate itself.