Sit in Easy Pose with a light neck lock.

Eye Position: focus the lightly closed eyes at the Third Eye Point  (between the eyebrows)

Mantra: SAT NAAM

Mudra: With the four fingers of the right hand, feel the pulse on the left wrist. Place the fingers in a straight line, lightly, so that you can feel the pulse in each fingertip. On each beat of the heart, mentally hear the sound SAT NAAM

Time: Continue for 11 minutes. Build to 31 minutes