The best time to practice this kriya is every night before bed, but it can be practiced any time of the day. It is said that if it is practiced regularly, sleep will be deep and relaxed, and the nerves will regenerate. After a few months, the rhythm of your breath as you sleep will be subconsciously regulated in the rhythm of the mantra. You will think better, work better, share better, love better, and fight better.
This rhythmic mantra will eventually progress so that even in daily activities you will automatically hear the mantra and take on the breath rhythm.
The breath is regulated into 22 beats. In Numerology, the number 11 is the number of Infinity. The number 22 is the mastery of the mental realm. This 22 beat breath gives the mind the power to stretch to the Infinite.
There cannot be enough praise of this meditation and its growth-promoting effect on the personality. It gives radiance, and the radiance gives patience, which is the first condition of real love. In love you give without attention to all the mistakes of another as the sun gives light and warmth to all people.
Posture: Sit in any comfortable posture with the spine straight. Place the hands in the lap, palms up with the right hand over the left. The thumbs are together and point forward.
Eyes: Focus the eyes on the tip of the nose, the eyelids 9/10 closed.
Breath and Mantra: Inhale in 4 equal parts, mentally vibrating the mantra Sa-Ta-Na-Ma. Hold the breath, vibrating the mantra 4 times for a total of 16 beats. Exhale in 2 equal strokes projecting mentally Wahe Guru. Continue for 15 to 62 minutes.
©1975 The Teachings of Yogi Bhajan
This meditation was practiced for 31 minutes in a successful pilot sleep trial for chronic insomnia conducted by Sat Bir Singh Khalsa, Ph.D. at Harvard Medical School. For 20 participants completing the protocol, statistically significant improvements in sleep were observed.