1. 30 minutes mindfulness: Watch your breath. Your mind will often get carried away in thoughts. Just return again and again, to the present moment.
2. 15 minutes visit your body: Sit comfortably. Tense your toes and relax very slowly, feel your consciousness inside, do it again. Do it with foot, legs, abdomen, chest, arms, back and finally eyes and head. Drop your chin a little and let your gaze fall gently downward. Feel the breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Notice the sounds in the environment. Watch your thoughts and emotions. Visit your body again.
3. Relax, and listen to these Tibetan Mantras for 1 hour. Meantime, watch your breath and be presence;
4. Next - 30 minutes, Om meditation ( You can recite any other mantra as all names and sounds leads to the Lord)
Before Lord manifested the universe, there was only oneness or perfect stillness. With manifestation, the un-moving Presence “moved” or vibrated and this movement or vibration is called Om. From OM - the Consciousness which represents the presence of God within all creation. Chant a-ā-u-ū-m ) with open mouth wide as if you want to take in the fullness of the universe. Place the tip of your tongue on the roof your mouth to sound the 'm'. After 5 second silence, chant again again. Chanting Om consistently and silently meditating for longer hours leads to Anhat-Nada.
From ancient times, Nadanusandhana was the ultimate goal of all the other yoga practices. Nāda mean 'sound', but in this caseit is Anāhata Nāda, unstruck sound. Anahat Nada is experienced by many that practice yoga. This unstruck sound or Astral Sound is not heard in the ears, but within the mind, as this sound is awakened within by the yogic practices. Anahat-Naad further progress on the path to enlightenment.
Hansa-Upanishad (written 100 BCE) says - The Nada can be heard as sound of bell; or that of conch; or that of flute; or the of drums; or that of thunder
Many yogis recommends to listen to the nada in the interior of right ear. With constant practice, the nada will become subtler and subtler.
Best benefits of meditation are hard to define — Like living again with yourself by understanding yourself better, a joyous self-awareness you’ve never had before.
5. Relax before you do anything else. Watch yourself for next 1 hour for whatever you do.
6. Now 45 minutes Yoga and Kriya taught by Yogi Bhajan
7. Enjoy next one hour walking and watching. Watch yourself and every step. Be very conscious when you lift your foot and when you move it forward, and when you place it down to move along. Walking becomes a meditation as your mind becomes thought-less. Feel all tiny particle of mother earth on each step. Hear the sound of the leaves when stepped on them. Experience “Lightness, emptiness, witnessing, peace.”
8. Time for Kriya -Pranayama.
Yogis move Prana energy through spine, guiding its circulatory movement through Sushmana and then awaken and energizing the seven chakras. Once the Kundalini Shakti has ascended through Sushumna to Sahasrara, the highest psychic center at the crown of the head, it is made to reverse its course and return to rest in the base center again.
From base of spine mentally chant "Satnam" and while inhaling imagine that cool energy is moving upward through spine and at top of the head stop for 2 seconds and while exhaling mentally chant Wah-guru. Feel that warm energy is flowing down.
You can do this pranayama 10-15 times. Always ends at top of the head and stays there as long as you can. After few minutes thoughts will come again. Mentally chant Satnam Satnam Satnam Satnam...Wahguru. Stay at top of the head.