Committing to a personal practice makes the meditation process of transformation and self-discovery your own. To master the effects of a meditation, practice it as a sadhana, as a daily discipline.
This will develop a life-promoting habit. Habit controls us so much that it is said that we can actually change our destiny by changing our habits.

We can use various cycles of the human mind to help replace unwanted patterns of behavior with new, more positive ones.

Choose a meditation that suits your goals and/or inspires you, and commit to practicing it over 40, 90, 120, or 1,000 days. Here are the benefits of each amount of time:

40 days: Change a habit.
90 days: Confirm the habit.
120 days: You are the new habit.
1,000 days:Mastery of the new habit.

Resource: https://www.3ho.org/kundalini-yoga/meditation/meditation-guidelines

As mentioned above the affects only work when you do it consecutively. So for example...in order to change the habit as described in the 40 day option above, you have to do it consistently to change the habit. It’s like starting and stopping anything. When you start and keep up, it builds momentum that makes you stronger and more able to get the result you want.

Think about it like this...if you’re training for a marathon and run consistently for two months straight, you are going to get a very different result than if you run for 5 days, take a week off, come back to it for a couple days, stop for a month, etc.

Same with this meditation...you’ll still get some benefit if you do it whenever, but you’ll get the full result if you do it consistently.

If you want the full benefit of the meditation, then the next day you would just start over with Day 1.

It’s ok if you’re not on the same day schedule as we are. The most important thing is that you do this for YOU.

Always do what feels right to you. If you feel like you need or want to stop, you absolutely have that choice.

I will say though that sometimes these meditations bring up uncomfortable thoughts or feelings, but that just means that those things are clearing out.

You’ll need to decide for yourself if you’re stopping just because changing the habit is kind of annoying and frustrating, or if it’s truly not the right thing for you.

I can also say that with myself and with some other students from previous meditations that there likely will come a point where you will want to stop doing it. But if you push through that moment, that is usually when all the amazing things start happening.

Like with working out, they say that when your muscles shake that means that the muscle is changing. Same idea here.

This is probably look differently for everyone but the idea here is to consciously bring the negative things on our minds/worries to a more neutral place. You can literally say “I bring x thing on my mind to zero,” or you can imagine it lessening.

Here are two examples of what I try:

1. I let the worry or thought come up for me and then I drop it into the ocean and imagine that it dissipates once it gets there
2. I let the worry or thought come up and I imagine it dropping into the earth
3. I let the worry or thought come up and I imagine that it is lessening until it is as flat as a horizon point

There’s no perfect or right way to do this section. I believe the intention of wanting it to be neutralized (ie brought to “zero”) is the point so try different things until you find one that works for you. But whatever you do, don’t think you’re doing it wrong.

This is how I see it...it's ok to choose different words for your part 3 in the meditation but focus on one per breath. Think of the aspects/specifics/facets of the word on the inhale, and then beam out the word as you hold your breath.

If it's coming to you as a phrase like "I want to find my tribe" try to distill that down to a word that encompasses the essence of the phrase. So maybe that word would be "connection" or "friendship" and in the facets you beam out what your tribe looks like, feels like, what you might be doing together when you hang out. The instructions specifically call for one word, so I would try to stick to that as much as possible.

If you want to beam "connection" for the whole five minutes, you can. But if you feel like you want to move on to the next thing to beam, that's ok too. That's how I do it. Sometimes I spend the entire time on one word, and sometimes I choose different ones.

Yogic science says that there are specific lengths of time needed for certain desired effects in meditation. Thus, meditations (and exercises in a kriya) are held for a specified period of time. Some common times are:

3 minutes:Affects circulation (blood) and electromagnetic field.
11 minutes: Changes glandular system and nerves.
22 minutes: Balances and coordinates the three minds (negative, neutral and positive mind).
31 minutes: Affects all the cells and rhythms of the body and all layers of the mind’s projection.
62 minutes: Changes the gray matter of the brain. Integrates the subconscious “shadow mind” and the outer projection.
2 ½ hours: Holds the new pattern in the subconscious mind by the surrounding universal mind.
Resource:

There is a lot of info about why Yogi Bhajan (the guy who brought Kundalini to the west) suggests to wear white. One idea is that it expands and enhances your aura: “The spectrum of light energy that makes up the color white contains the energies of all colors. By wearing white, all the colors are available to support and enhance the aura and the eight chakras.

Another idea is that wearing white forces you to pay attention and be conscious of your actions. One great example of this is trying to eat in full white clothing. You have to be much more careful and aware.

Another idea is that wearing white forces you to pay attention and be conscious of your actions. One great example of this is trying to eat in full white clothing. You have to be much more careful and aware.

Here’s an article that talks more about it.

Honestly, for me, the best way I can describe it is that it feels different to wear all white. It feels lighter and more sacred. And it marks a difference to me between my everyday occurrences in my life, and this practice which I consider to be sacred in that I'm carving out time to do it, be intentional and pay attention. The white helps me feel reverent to the practice.

You absolutely DO NOT have to wear white if you don’t want to. I encourage each person to decide for themselves what feels right. For me, I didn’t start wearing all white for a year or two after I started kundalini. I’d incorporate it more and more here and there when I first started. So I encourage you to make it your own.

The best way I’ve heard to describe it is this...when you do Kundalini yoga, meditation and chanting (mantras), you are awakening the kundalini energy that is at the base of your spine. It then travels up your spine, and heads up towards your crown chakra (at the top of your head). This “awakening” of the kundalini energy is what creates the channel of intuition, truth and consciousness inside you. It’s the thing that most people reference when they say that Kundalini shows them “truth” or “clarity” or “love.”

But...if once that energy is at the crown chakra (which is the top of your head), and you don’t have a head covering on, the energy just goes up through you and out into the ethers. Wearing a head covering keeps the channel and all the information inside you, so that creates more clarity, truth, and intuition.

It also helps to create more “focus” during meditation because your energy is staying within you, and it also protects you from other people’s energy.

Here’s an article about it.

I used to feel conflicted about wearing a head covering because I didn’t quite understand it and I’m not a fan of dogma. It wasn’t until I had an experience of my own that made it make sense to me.

I was at a weekend workshop and had just had a breakup so was very upset. By the first yoga set I was bawling uncontrollably. The teacher said I might want to try to put a head covering on to help keep that energy within myself and also see if it helps with the crying. The next set, I had a covering on and it was completely different. I felt more calm, more focused, and all these ideas kept coming to me. After that, I started wearing a covering whenever I practice.

So again...you absolutely don’t have to do it if it doesn’t feel right for you.

Tuning in just basically means you are marking this practice as an experience that is separate from every day life. It’s like saying “ok...I’m here and I’m ready to get to work!” Or “I’m here and I’m open for the wisdom that is available to me to come to me.”

The words “Ong Namo Guru Dev Namo” (which is what we use to tune in) literally mean, “I bow to the creative wisdom, I bow to the divine teacher within.” What this means to me in layman’s terms is this: “I am opening myself up to receive the intuition, wisdom and clarity that is already inside me. I am open for the answers and truth to come to me.”

It’s kind of like logging onto the internet. When you log on (or “tune in”) you’re making all the information available to you. Same thing here with tuning in.

The literal translation is “sat = truth” and “nam = name.” So we’re saying “truth is my name, truth is my identity, I am truth.” What this means to me is basically, I’m here to gain the clarity and wisdom of that which is true for me for my best life.

It is most important that you don’t injure yourself in any way, so if you have difficulty with the posture, there are always modifications. Here are some options for easy pose:

1) Sit on a pillow. That will elevate your hips and makes the position easier on your legs.
2) Sit on a chair or on the couch
3) Lay down

There are ALWAYS modifications for everything. The biggest goal is to do our best. Safety first, and do what you need to do to not hurt yourself. Yogi Bhajan says that even if you can't do it at all, if you image yourself doing it perfectly it has the same result. So there is a modification for everything.

The instructions don't call for music so generally it's good to follow the instructions as much as possible.

But with that being said, if you feel like you won't be able to continue to do it without music, then it's ok to play some.

I've experimented with both because I LOVE Kundalini music so much and my overall consensus is that it can be a little distracting. BUT...I'll put it on sometimes if I feel really called to do it.

But I encourage you to try it at least once without, and if you feel like you're really wanting music, you can add it in.

I've been using this song a lot for it (https://www.youtube.com/watch?v=klJAS5yjZQs)

I chose this one because it's a mantra for connecting "heaven" and "earth" which to me means that it's bringing all that is "out there" to us "right here." Here's what they say about it: "This mantra also calls on your highest spirit, keeps you humble and effective on your new ventures, and attracts opportunities for prosperity."

Here's the full explanation of the mantra.

If you do the 19 minutes with me and follow along with the video, you can just follow along and not set a timer. But if you want to do a variation on the time, you will use your own timer.

I usually just do it on my phone and set the time for each section and it buzzes when the time is up. Then I start the next section.

The slightly fancier version is to use an app like "Insight Timer" where you can set the whole meditation and the intervals to continuously run and beep at the different times.