Heart Shield Meditation
Sit straight, with the left hand in front of the heart center, palm facing the chest 4 to 6 inches away. Keep the fingers stiff but not tight. The forearm is parallel to the ground.
The right arm is straight, resting on the knee, with the hand in active Gyan Mudra. The forefinger is curled under the thumb and the other fingers are straight and joined.
Eyes look down the nose.
Chant the mantra:
Sat Narayan Wahe Guru
Hari Narayan Sat Nam
(True Sustainer, Indescribable Wisdom, Creative Sustainer, True Identity)
Inhale and hold the breath briefly, then relax.
Comments: Meditate with open awareness as your heart center adjusts your feelings with the boundaries of the self. Concentrate on the shield of the hand and you will feel a heat of powerful energy going through the hand to the heart center. Avoid concentrating on the head—that's wrong.
"We have to project our life into a positive mind and there is a one little meditation...Once a while when you feel very tired and you feel nothing is coming out, this is a tool, got it? But don't overdo it. I have given you something which is very sacred. And sacred, if you overdo it, you understand what that means? Over-drinking of nectar can sometime give a bad belly, so just at times [choose to do] three to five to seven minutes in absolutely calmness of yours...if you have a surrounding and you do not know what with people just do it in a whisper..." —Yogi Bhajan
Here's a good track to sing along with on Spotify: Ajeet Kaur - Sat Narayan Wahe Guru
Or on Youtube