Kundalini.Tantra.by.Satyananda.Saraswati

Technique
Sit in any comfortable meditative posture. Hold the spine erect and close the eyes.
Breathe deeply. Let the breath become deeper and more subtle. Fix your awareness on the
rhythmical flow of the breath. Continue for a number of rounds. Mentally synchronize
the mantra Оm with the breath. The sound "O" should arise with inhalation. The sound
'm-m-m-m-m' should arise with exhalation. This sound should only be mental. Breathe
through the nose, keeping the mouth closed. Continue in this manner with awareness of
the flow of breath and the mantra. Now fix your attention at the eyebrow center. Feel
that you are breathing in through that center with the mental sound "O". Feel you are
breathing out through that center, mentally chanting 'm-m-m-m-m'. Continue with
awareness of the breath, mantra and psychic center.
Focus your attention on mooladhara. With inhalation and the sound "O-o-o-o-o", feel
the breath passing up through the spine, piercing all the chakras - mooladhara,
swadhisthana, manipura, anahata, vishuddhi, ajna, sahasrara.
With exhalation and the sound "m-m-m-m-m", feel the breath and sound moving
down the spine, piercing all the chakras - sahasrara, ajna, vishuddhi, anahata, manipura,
swadhisthana, mooladhara.
Continue for a number of rounds. Again fix your attention at the eyebrow center.
Continue the mental repetition of Оm synchronized with the breath, but do not be aware
of the breath. Only be aware of the mantra and the psychic center. Feel the "O" and the
"m-m-m-m-m" sound. Continue in this manner for as long as possible.
Practice 4: Chakra yoga nidra
Yoga nidra can be used very effectively to develop your awareness of the chakras.
Here is an example of a yoga nidra/relaxation session which includes visualization and
rotation of awareness through the psychic centers. Teachers can adopt this practice
directly for their classes. For personal use, someone can lead you through the practice, or
you can put the instructions onto a tape.
Stage 1: Preparation
Place a folded blanket on the floor and lie on it in shavasana. Loosen your clothing so
you feel perfectly comfortable. If necessary, cover yourself with a blanket to keep warm,
or put a sheet over you to keep insects away. The mouth and eyes should remain closed
throughout the practice. Make sure that the spinal column is straight, in line with the head
and neck, and that the hips and shoulders are fully relaxed. Keep the feet and legs slightly
apart. The arms should be beside your body but not touching, and the palms should be
facing up. Adjust your position so that you feel perfectly comfortable. Tell yourself
firmly that you will not move your body throughout the practice.