Sit in an Easy Pose, with a light jalandhar bandh.

Eyes: The eyes are fixed at the tip of the nose. (This
meditation is not to be done with the eyes closed).

Mantra: WHA-HAY GUROO

Mudra & Breath:

a) Block the right nostril with the right thumb. Inhale
slowly and deeply through the left nostril. Suspend the
breath. Mentally chant the mantra WHA-HAY GU-ROO
16 times. Pump the Navel Point 3 times with each
repetition, once on WHA; once on HAY; and once on
GUROO, for a total of 48 unbroken pumps.
b) After the 16 repetitions, unblock the right nostril. Place
the right index finger (pinkie finger can also be used) to
block off the left nostril, and exhale slowly and deeply
through the right nostril.
c) Continue repeating a & b
Time: for 11-31 minutes. Master practitioners may
extend this practice to 62 minutes, then to 2-1/2 hours a
day.

To End: Inhale, hold the breath 5-10 seconds, then
exhale. Stretch the arms up and shake every part of your
body for 1 minute, so the energy can spread.

Comments: This is one of the greatest meditations you
can practice. It has considerable transformational powers.
The personal identity is rebuilt, giving the individual a
new perspective on the Self. It retrains the mind.
According to the tantra shastras, it can purify your past
karma and the subconscious impulses that may block you
from fulfilling you. It balances all the 27 facets of life and
mental projection, and gives you the pranic power of
health and healing It establishes inner happiness and a
state of flow and ecstasy in life.

[Source: Yogi Bhajan, KRI]