Sit straight, meditate at the brow point, and produce the five primal sounds (panj shabd):
Mantra: Each repetition of the entire mantra takes 3 to 4 seconds
Mudra: the elbows are straight while chanting, and the Mudra changes as each fingertip touches in the turn the tip of the thumb with firm pressure.
Chant in three languages of consciousness: human (normal or loud voice – the world); lovers (strong whisper – longing to belong); divine (mentally, silent – Infinity).
Time: Begin the kriya in a normal voice for 2 minutes, then whisper for 2 minutes, then go deep into the sound, vibrating silently for 4 minutes. Then come back to a whisper for 2 minutes, then aloud for 2 minutes. The duration of the meditation may vary, as long as the proportion of loud, whisper, silent, whisper, loud is maintained.
To finish: this sequence will take 12 minutes. Follow with one minute of silent prayer. Then inhale, exhale. Stretch the spine, with hands up as far as possible; spread the fingers wide, taking several deep breaths. Relax.