Before any Kundalini Yoga or Meditation practice, tune in with the Adi Mantra.
Place the hands in prayer mudra, right palm pressed flat to left palm with the thumbs gently pressing against the sternum. Eyelids are closed, and eyeballs are focused at the third eye point between the brows.
Chant these sounds on one breath then inhale and chant them two more times:
Ong Namo Guru Dev Namo
The sound Ong should resonate within the nasal cavity, vibrating within the head.
The sound “Dev” should be chanted a minor third higher in pitch than the other sounds.
Posture: Sit in Easy Pose with a long spine. Feel the tail bone rooted into the Earth. Create a long, verticle colum with the vertebrae in the back of the neck; this my mean you need to draw the chin slightly down and back. The chest is lifted so slightly so that the heart feels open and receptive. The crown of the head is reaching up toward to heavens. Feel a sense in your spine that you are rooting down and rising up.
Mudra: Hands are in Gyan Mudra (thumb and index fingers touching) over the knees. Or the hands can be relaxed in the lap, the right hand resting in the left with both palms up.
Manta: There is no mantra for this meditation; although, you may want to play the Tantric Har recording for rhythmic support, from The Heart Rules album by Simran & GuruPrem.
Eyes: The notes do not specify a drishti (gaze focus). So, you may close the eyes with the eyeballs focused at the third eye point. Or, you may keep the eyes 1/10th open with the eyeballs focused at the tip of the nose. The eye focus is up to you.
Breath: Inhale deeply through the nose, and exhale through the nose. Hold the breath out as long as comfortable. Then inhale deeply and immediately exhale again. Continue this breath pattern for 11 minutes as you do the following: As you hold the breath out, regularly pulse the Navel Point and the tip of the tongue together. Pull in the Navel Point and lift the tongue to strike the roof of the mouth at the same time. The tongue must strike up as the navel strikes inward. It is a small, precise movement. The mouth may be close or relaxed and slightly open. You can silently imagine the Har sounds.
Yogi Bhajan: Often we speak and let the words run unconsciously off the tongue. Words come out like a detached information stream. This meditation helps coordinate the navel and the tip of the tongue. The navel and tip of the tongue must be one before a good prayer can be offered. Practice of this meditation allows the words that we speak, or mentally vibrate, to become energy-filled phrases that seize the heart and sculpt the cosmos.
(Here is a link to the same meditation at the 3HO Website.)