Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA with the four parts of the inhale breath.
Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts
SA TA NA MA SA TA NA MA SA TA NA MA SA TA NA MA
Then exhale in 2 equal strokes, mentally projecting WAHE GURU
WAHE GURU means ecstasy. WAHE GURU is the result of integrating SAT NAM into the psyche. When we experience the Truth, we feel ecstasy.
Continue for 11, 15, 22, 31 or even 62 minutes.
This meditation will often put you to sleep before you complete the allotted time.