There are 4 steps as follows in this meditation kriya*:

1. Since you need to be able to sit in excess of 10 minutes in one position, you can do some stretching and neck exercise in the beginning for a few minutes. After stretching/neck exercise, sit in cross-legged position# facing east with spine erect, hands in front with their back resting on thighs, palms open facing up, head slightly tilted up having mild concentration towards the middle of the eyebrows; keep eyes closed for all the three steps below.
2. With deep slow inhalation mentally say (refer https://vedanta.manishverma.site/i-am-not-body-mind-proof/ & https://vedanta.manishverma.site/what-is-meditation/ first), “I am not body-mind” and with deep slow exhalation mentally say, “I am pure awareness”. The two thoughts should remain throughout the inhalation and exhalation processes as applicable. Do this for 7-11 minutes. If you find it hard to tell yourself that you are not the body or the mind initially and that you are awareness as you find this hard to believe, then with inhalation you can say, “So” and with exhalation you can say, “Ham” and continue to go through more articles/videos in this blog addressing this issue from various angles till you feel comfortable telling yourself that you are not body-mind and that you are awareness.
3. Inhale deeply and say AAAAAA……. with full mouth open in sufficiently low pitch such that the vibrations come from just below the naval and pay attention to the vibrations in the region just below your naval. The loudness of voice should be just sufficient enough to feel the vibrations. Do this for 7 times.
4. Just sit in silence (oral and mental) for 5-6 minutes. Finally, open your eyes slowly.

The above Kriya can be done multiple times in a day. If it is done more than once a day, the stretching/neck exercise may not be required every time. Since this kriya is not physically demanding, it can be done almost any time** in the day but you need to listen to your body, for example doing it after a heavy meal may not be a good idea if you need to do some stretching exercise. Also, the time when there is a tendency to fall asleep is not suggested.

*If you have any health problem please consult your doctor before practicing this.
#As you become more accustomed to this Kriya, you can try Padmasana (lotus pose) in place of sitting in cross-legged pose.
**Midnight time may be avoided. Please refer to FAQs which are applicable to this kriya which are applicable here also.