Sit in any easy form that keeps the spine perfectly straight. Bring the mental focus to the brow point. Take a deep full breath and inhale through the nose. Hold the breath by suspending the chest. Silently repeat 3 times the mantra:
I HOLY M I
As you exhale repeat the mantra out loud. Each repetition of the phrase takes about five seconds. Continue this way for 11 minutes. Then inhale deeply, relax the breath and sit silently for a minute or two. Then inhale deep, stretch the arms up over your head with the fingers interlocked, and pull up the spine.
This meditation uses the power of the breath to enhance the depth of the effects of the basic mantric phrase Health, Happy, Holy. A person who does this meditation properly will breathe two and a half times per minute. This shift from the normal 12-15 breaths per minute change is significant. According to Yogi Bhajan, once the breath rate is lower than four per minute the central brain starts functioning more intensely. The pineal and pituitary glands shift their relationship to each other. In this condition the effects of outer and inner sound is greater. The mantra will become more penetrating. A larger portion of yourself will be able to synchronize and carry out your intentions. In the yogic Shastras, mantra without breath regulation is considered
to be a low grade of energy to run your mind on.
When you are teaching this meditation it is best to guide the student by saying the mantra out loud as they hold the breathe. The extra guidance will help the students to focus on the mantra and relax.