Sit with your spine straight and shoulders relaxed. Try to keep your body still during the entire exercise. Bring your straight arms on your knees, with your thumb and pinkie finger touching on both hands. The rest of your fingers are straight, as well as your elbows.
The tip of your tongue is touching the hard palate, far from the teeth, near the soft palate and push hard upward so that a tension on the fraenum is created. This slight tension will contribute to balance your central nervous system.
Your eyes are focused at the tip of the nose, this will contribute to unlock your limiting mental patterns.
Breathe long and deep while you keep that position.
Time: keep this meditation for 3-11 minutes. To start, decide your time. With practice, you can gradually increase the time to 11 minutes.
To finish: Inhale, hold the breath, squeeze all your muscles while you keep on pushing your tongue on your palate until your whole body will vibrate from the tension, exhale. Repeat this sequence two more times and relax.