During this process start EACH day and any meditation session with a practice called Nirvikalpa Samadhi Pranayama. In essence this practice is nostril breathing in coordination with the chanting of two powerful bijas (seed letters).
1. In the morning when you first awaken, get up and use the toilet but DON’T drink any water, eat or bathe.
2. Return immediately to your bed or meditation room and sit comfortably to meditate.
3. Place your right thumb (earth) to the right side of your nose and your right ring finger (water finger) to the left side.
4. Close your right nostril with your right thumb.
5. Inhale through your left nostril, silently repeating, “yaṃ”.
6. Close your left nostril with your ring finger.
7. Open and exhale through your right nostril, silently repeating “maṃ”.
8. Continue breathing and chanting the bijas as out lined in steps 4 through 7, inhaling through the left nostril and exhaling through the right nostril. You can repeat the bijas several times per inhalation and exhalation, or a single time chanted very slowly.
9. Focus your attention on the sensation of breathing, the air passing through your nostril, the lungs and chest expanding, the abdomen pulling the diaphragm down and the belly rising.
10. Continue your Nirvikalpa Samadhi Pranayama for minimum of 5 to maximum of 15 minutes per day. You may rise to enter your day upon completion, or lay back down to sleep again. You may want to set your alarm 15 minutes earlier than the time you usually wake up to do this process un-rushed.