Mantra:

There is no required mantra other than the subtle sound of the breath.

Comments:
There are no enemies. There are challenges to our creativity. The greatest enemy is the self. Self-defeating activity and self-animosity occur where we do not accept ourselves. We instinctively reject self-confirmed continuity. We will oppose our own success and accomplishment just to break with steadiness. That break is the assertion of ego: an attempt at marking and possessing something in Time and Space. This self-animosity distracts us from the real gift of human life: the capacity to confront and experience the self in relationship to the Unknown Infinity of our Self. This meditation conquers the state of self-animosity and gives you the ability for constant consciousness in support of the core self.

From The Aquarian Teacher, page 397

Position: Sit in an Easy Pose, with a light jalandhar bandh.
Maintain an alert attitude.

Mudra: Relax the arms at the sides and raise the forearms up and  in toward the chest at the heart level. Draw the hands into fists, and  point the thumbs straight up toward the sky. Press the fists together  in such a manner that the thumbs and fists are touching. The palms are toward each other. This meditation requires the upper torso to be held straight, without rocking back and forth.

Eye position: Fix the eyes at the tip of the nose.

There is no required mantra other than the subtle sound of the breath.
 

Breath: Inhale through the nose.
Exhale completely through the mouth. Inhale deeply and smoothly through the mouth. Exhale through the nose.

Time: Continue for 3 minutes. Gradually build the time to 11 minutes. Practice daily, but do not exceed 22 minutes in any one session.
 

To end: Inhale and stretch the arms up over the head. Keep the stretched position as you take 3 more deep breaths. Relax.

Notice

All references are from the Teachings of Yogi Bhajan^TM and are used with kind permission from YB Teachings LLC and may not be reprinted or reproduced in any manner without permission.

© 2007 YB Teachings, LLC

Disclaimer: Always consult your physician before beginning this or any other exercise program. Kundalini Yoga is not to be construed as medical advice. Benefits attributed to the practice of Kundalini Yoga come from the centuries-old tradition. Results will vary with individuals.