Meditation guidelines

The guidelines relate to the technique called meditation, but they are also suitable for practicing Kriya, Pranayama, or any combination of Kundalini Yoga exercises. 
Space:  You should choose a quiet space where you can be sure not to be disturbed, also clean, tidy and beautiful to the eye. This could be a specific point in your room where you devote your daily practice.  You should sit on a small pillow or a sheet of cotton. For those who find it difficult to sit on the floor, you can sit on a chair.
Time:  The time of day of preferred practice is 4-7 am, or between 16:00 and 19: 00 in the afternoon.
Tune In: Before practice, tune in to the primal mantra—Adi Mantra.
Preparation: Pranayama exercises and Kriya as preparation for meditation are a key part of Kundalini Yoga practice. The balance in the nervous system that these exercises create wake up energy that contributes to the meditation practice. In a complete Kundalini Yoga practice, meditation completes the practice, devoting the energies of the mind, body, and soul to the awareness of truth and our true nature.
Position: Even if your back is against the wall, or you are sitting in a chair, it is important to keep your back completely straight to allow the energy to flow up the spine, as well as keeping a light throat lock in each practice.
Clothing: Loose, comfortable clothes. Some of the Kundalini Yoga meditations require head coverings for reasons of saving energy and protecting, rather than for religious purposes.
It is customary to isolate ourselves from the ground during Kundalini practice by using a natural, thick cloth beneath us (as well as a yoga mat). Some practitioners use sheepskin as an insulator. We isolate ourselves from the sky by using a head covering or a turban. This isolation allows us to produce intense energy within us without any escape of energy, and protects us from internal or external interference.
Approach: While practicing meditation, the focus should be on staying inside. This is done by concentrating the mind and returning time and again to the breath, to the point of concentration, to the mantra, or to the particular technique you are using at the moment. The mind may never cease to operate, but through inner guidance you can create inner peace, relaxation, and a space void of commotion.
Practice Time: According to yogic science, different amounts of practice time are required to generate the intended effects each meditation is supposed to create. Usually meditation is practiced between 11-31 minutes.
Practice times and centers of influence:
Practice of 3 minutes: Will affect the electromagnetic field and blood flow.
Practice of 11 minutes: Will affect the nervous system and hormonal glands.
Practice of 22 minutes: Balances the three mind bodies (negative, positive, neutral).
Practice of 31 minutes: Allows the breath, glands, and concentration to influence all the cells in the body, all the five elements (Tatva), and all the different layers of the mind.
Sadhana Meditation: In order to sustain the effects of meditation it is best to have a daily practice. Sadhana is a daily practice of meditation of any sort that will open habits that will support the essence and purpose of the one practicing. According to yogic science, the human mind works in cycles. We can use these cycles to change old habits or emotional and mental patterns, replacing them with healthy and supportive habits.
Continuous training for 40 days – changes a habit
Continuous training for 90 days – confirms the new habit
Continuous training for 120 days – you become the new habit
Continuous training for 1000 days – you become the master of the new habit
True practice of meditation will cause the subconscious to release old patterns and plant a seed for new, healthy patterns. You should meditate every day at the same hour, and it is recommended to keep a daily journal where you describe your experiences.