(Kundalini Yoga Manual, Edited by Rama Kirn Singh,p. 35.)
Center yourself with three deep inhalations and exhalations (or by chanting Ong Namo Guru Dev Namo).
Posture: Sit in easy pose or in a chair with a straight spine, feet flat on the floor and with a light neck lock
Focus: Close the eyelids and look at the third eye point.
Breath: Inhale deeply through the nose. Hold the breath by suspending the chest. Silently repeat the mantra 3 times. As you exhale, repeat the mantra out loud. Each repetition of the phrase takes about 5 seconds.
Mantra: Healthy am I,
Happy am I,
Holy am I.
Mudra: Not specified. Put the hands in Gyan Mudra, wrists extended over the knees.
Time: Continue for 11 minutes.
End: Inhale deeply and relax the breath. 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.
Comments: 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 breaths 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. According to the yogis, mantra without breath regulation is considered to be a low grade of energy to run your mind on.