Yogi Bhajan referred to this meditation as a Tantric Meditation. Pumping the navel point will allow you to move blocked emotional energy. We suggest 11 minutes for beginners and expand to 31 minutes.
To Begin: Sit in easy pose with your hands in Gyan Mudra (thumb and index finger meet at tips). Focus your eyes at the third eye point. Chant the word HARI (God) continuously while pulling the navel point each time you chant the word Hari.
Keep Up and You Will Be Kept Up