First we will recite ‘AUM’ for 11 times. In that we will pronounce ‘A’ for longer duration while the ‘M’ will be for shorter duration. Like this, we will recite AUM for 11 times. These will remove all the negativity of bottom three chakras
Then we will do Anulom-Vilom pranayam. In this we put two fingers (index and middle finger) on Agna Chakra (third eye). This helps in spiritual development, to have the divine visions. There is pineal gland behind the third eye, the shivnetra (third eye) which is to be developed. For this, the index and middle finger is to be put on third eye. The thumb is to be put on left nostril and the other two fingers on right nostril (This is for those who are using the left hand). Normally left hand is used. Then inhale from left nostril, exhale from right nostril and inhale from right and exhale from left. This is to be done 20 times. This will help you to activate the sushumna nadi.
Second pranayam is ‘Soham’. ‘So…’is to be recited while inhaling and ‘Ham…’ while exhaling. Recitation is to be done in pashyanti vani. This is to be done for fast and slow cycles. (25 times 3 cycle each). Then touch the tongue to palate for 5 seconds and then leave it. Then get completely relaxed. There should not be any tension or stress, neither in body nor in mind.
You can seat in any posture. You may stretch your legs while sitting. However, there is only one condition–that you should not make any movements after taking the posture.
When you enter in deep meditation, the body may become very heavy. You will not be able to lift your own hand. The heart beats may also reduce. Then you should understand that you have entered into deep mediation. You can experience what is happening inside our body. There is liver, pancreas inside. There are various kinds of glands. There are pituitary glands, pineal gland, thyroid glands. All these glands are doing their assigned works. You can visualize all these by deep meditation.
After completion of mediation both the hands are to be rubbed gently and sing a prayer for betterment of the whole universe. “…. Let all the living beings in the universe are happy, fulfilled and satisfied. Let the thoughts of all persons become positive towards the Supreme Being…”You receive the blessings if you wish for the welfare of others. Hence, first one should pray for welfare of all in the universe. Then you should think of yourself. After meditation, you should have either food or a glass of milk.