Sit in an Easy Pose, with a light jalandhar bandh
Mudra: Have the elbows tucked comfortably against the ribs. Extend the forearms out at a 45-degree angle out from the center of the body. The palms are flat, facing up, the wrists pulled back, fingers together, and thumbs spread. Consciously keep the palms flat during the meditation.
Mantra: The mantra consists of eight basic sounds: RAA MAA DAA SAA, SAA SAY SO HUNG Pull in the Navel Point powerfully on SO and HUNG. Note that HUNG is not long and drawn out. Clip it off forcefully as you pull in the navel. Chant one complete cycle of the entire mantra, and then inhale deeply and repeat. To chant this mantra properly, remember to move the mouth fully with each sound. Feel the resonance in the mouth and the sinus areas. Let your mind concentrate on the qualities that are evoked by the combination of sounds.
Time: Chant powerfully for 11-31 minutes.
To End: Inhale deeply and hold the breath as you offer a healing prayer, visualizing the person you wish to heal (including yourself) as being totally healthy, radiant, and strong. Imagine the person completely engulfed in healing white light, completely healed. Then exhale and inhale deeply again, hold the breath and offer your prayer. Then, lift your arms up high and vigorously shake out your hands and fingers.