Sit in Easy Pose with a straight spine.
Raise the hands to shoulder level with the palms facing forward. The hands, elbows, and shoulders are in the same plane. The fingers are split: the Jupiter (index) and Saturn (middle) fingers are together and the Sun (ring) and Mercury (pinky) fingers are together. Stretch the Saturn and Sun fingers away from each other. The thumbs are also extended, away from the hands.
Inhale in 10 equal parts and exhale in 10 equal parts. Breathe gracefully and with ease.
Tip of the nose.
Aad Sach, Jugaad Sach, Haibhee Sach, Naanak Hosee Bhee Sach.
Begin the segmented breath, then suspend the breath in and mentally chant the mantra; continue the segmented breath out and suspend the breath out as you mentally chant mantra.
“Inhale and stretch up powerfully; exhale deeply. 3 repetitions.
11 to 31 minutes.”
“Focusing the eyes on the tip of the nose controls the optic nerve. By splitting the fingers you are controlling both hemispheres of the brain. By separating the thumbs you are separating the ego. By looking at the nose, you are concentrating and directing the optical nerve, which stimulates the sensory system of the brain. Do it correctly. Stand by your own experience. It will carry you through a confined situation to a very unconfined situation so that you may know that beyond your world there is another world, so you may start searching for that world. If the meditative mind can be used and achieved man can bring all happiness to himself.