Basic Pranava meditation procedure
1 Settle in. Create a sacred space. Or recognize that the space you are in is sacred - whatever that means to you. Give yourself a feeling of sanctuary. Dedicate yourself to the practice of love and tenderness toward life. If you want to make a vow, ahimsa, make a vow to abstain from being mean to yourself. Dedicate yourself to being loving, to learning loving attention.
2 Enjoy your beginning MUDRAS. Breathing is motion, let your hands dance with the rhythm.
3 Tune in to how you feel today.
4 Choose a focus that matches what you need today.
5 Embrace the focus, notice what is interesting, soothing, exciting. Immerse yourself in the sensory richness of the focus.
6 Ride your rhythms of restfulness and restlessness, relaxation and release of stress. There is no “mind wandering.” The mind is always exactly on track, massaging the message of your mantra deep into your body and nerves, processing obstacles, integrating, communicating with all parts of the self, working out how to embody the essence of the life impulse.
7 Keep coming back to loving attention - tenderness. Keep meeting yourself with love.
8 Allow any movement - either just for the joy of it, or for beauty of motion, or to release energy. Spontaneous mudras, or your favorites.
9 In general, meditate for the time you decided in advance - 5 or 10 or 20 minutes. Don't go by how you feel, because you will bail when you are restless. Always take 3 minutes at the end, to just sit with the eyes closed and feel yourself. Then gradually open the eyes. Take a minute to open the eyes and do some very slow motions. (note - study transitions). Close with MUDRA - your personal mudras saluting the elements, the senses, and boundaries.
You need to know how to handle all the experiences that arise: sleepiness, tension release, reliving of stressful events, daydreaming, emotional sorting, and sensations of exhaustion and energy.