The following Meditation is best practiced before bed. If practiced regularly, once a week or as often as every night, sleep will be deep and relaxed, and the nerves will regenerate. After a few months, the rhythm of you breath will be subconsciously regulated and eventually you will hear the mantra in daily activities, and you will think better, work better, share better, love better and even fight better.
There cannot be enough praise of the meditation’s effect on the personality. Its gives the mind the power to stretch to infinity, promotes radiance and patience and practical universality.
Sit in easy pose with a straight spine, hands in lap in Buddha Mudra, right on top of left, thumbs meeting and facing forward. With eyes focussed at the tip of the nose and half-opened, inhale 4 equal parts, mentally vibrating
Sa Ta Na Ma
Then, holding the breath, vibrate the entire mantra 4 more times (16 counts). Exhale in 2 equal strokes, mentally projecting
Continue for 15 – 62 minutes
Given by Yogi Bhajan- April 1974
Copied from “Relax and Renew” by Gururattan Kaur Khalsa, Ph.D. Anne Marie Maxwell