I. Take a comfortable seating. It would be ideal to have a seat with back support. As during advanced stages, we tend to droop down our head and hence back support is necessary. No japa mālā is needed for practicing this.
II. Practice Nāḍi Śodhana Prāṇāyāma (alternative nostril breathing) a few rounds and this is to be integrated with yogic breathing. In yogic breathing, while inhaling abdomen should be pushed forward. This should be done from the diaphragm towards the lower part of the abdomen. During inhalation, expansion of lower abdomen cannot be noticed distinctively. While exhaling, lower part of the abdomen should be contracted and gradually moved to diaphragm area. Yogic breathing is the basis for all prāṇāyāma-s. Yogic breathing should be practiced only in empty stomach. This is different from what we do, during breathing practice. Here, there is no need to count during inhalation, retention (antar kumbhaka), exhalation and then holding (bāhya kumbhaka) before the next inhalation. Our convenience is important here. We can conveniently do one round in 30 to 40 seconds. One round means inhalation through left nostril, antar kumbhaka, exhaling slowly through right nostril, bāhya kumbhaka, inhalation through right nostril, antar kumbhaka and finally exhaling through the left nostril. Following are the nine sequential steps. If time is a constraint, five rounds will do.
1. Inhalation through left nostril (pūraka) by closing the right nostril with right thumb.
2. Retention of breath within (antar kumbhaka) by closing both the nostrils; left nostril to be closed with little and ring fingers of the right palm.
3. Exhaling through right nostril (recaka) by releasing the thumb from right nostril.
4. Remaining without inhalation for a few seconds (bāhya kumbhaka)
5. Inhalation through right nostril (pūraka)
6. Retention of breath within (antar kumbhaka)
7. Exhalation through left nostril (recaka)
8. Remaining without inhalation for a few seconds (bāhya kumbhaka)
9. Repeat again from 1 above.
III. The same process is to be repeated with both nostrils open. In addition to the above process, while inhaling we can slightly move our head backwards and during exhalation, bring the head forward. We have to ensure, that chin does not touch the chest. We have to ensure that there is adequate space in our armpits as shown in the image below
V. After settling down with slow breathing rate, which will turn into shallow breathing on its own, we have to try to fix attention by focussing our eye balls on the tip of the nose (nostril openings) marked as green in this image. While inhaling we have to visualise that prāṇā is moving towards ājñācakra which is marked as a star between the eyes in the image below. This movement of prāṇā can be felt. Now start reciting japa mantra in ājñācakra. When the concentration is powerful, the japa mantra will be dissolved in our subconscious mind and the conscious repetition of mantra will stop on its own.
VI. After sometime (may be after 5 to 10 minutes), pulsation/vibrations can be felt at ājñācakra. Once the vibrations become more pronounced, we have to push this vibration towards pineal/pituitary glands as shown in the image 3 below with dark line. The red line from the pineal gland indicates the flow of energy towards back of the head. In image 4 references are given.
VII. Once we feel that our ājñācakra is active, we can move our consciousness from ājñācakra to sahasrāra as explained in image 3 above. This movement can be done with the help of our eye balls and breathing. When everything is perfect, trance will be triggered automatically. Moving up the eye balls towards sahasrāra for a very brief moment so that energy can be properly directed from ājñācakra to sahasrāra. Overdoing this will cause damage to retinal nerves.
Under normal circumstances, it would take 30 to 45 minutes to practice this.