How to Meditate
Step One: Approach your time of meditation with intention, an open mind and a surrendered heart. Think of your time of meditation as a time to listen and look within. Surrender any expectation of desired results and allow the particular experience of that day’s meditation to be exactly as it is without judging it. Choose a quiet, comfortable place where you can sit undisturbed during your time of meditation. Sit upright in a chair or on the floor. Place your hands comfortably in your lap and have your chin parallel to the floor.
Step Two: Close your eyes and notice your breath. As your naturally breathe in and out, notice how your breath gently fills your lungs and your belly. Notice how it feels a bit warmer as it exits your body. Use your breath as your point of focus, the technique to focus your mind on. Then just gently relax and watch your breath. When you notice that you have become distracted by thoughts, sensations or sounds, just gently bring your attention back to your breath. Remember not to judge yourself. The technique of watching yourself meditate, bringing yourself back to the breath when you notice you are distracted is a powerful tool that carries over into your everyday life.
Step Three: Let your attention flow to the spiritual eye, the point just above and between the eyebrows, and imagine that your breath is flowing in and out through that point. You may use the words Om - Peace; Om on inhalation and Peace on exhalation. Again noticing when you become distracted and bring your attention back to your breath and this word phrase.
Step Four: As you become progressively interiorized and though activity subsides you will want to let go of watching your breath and the word phrase. Just let yourself go and rest in the inner silence. You can pick up the techniques again when you need them.
Step Five: When you feel ready to end your time of meditation, take a few moments to feel the peace you have experienced in your body, feel and affirm that your mind is clarified and that every cell in your body is enlivened. Feel that you are in harmony with all of life. Let your feelings of love for yourself, God and for all beings be acknowledged. Gently bring your attention and awareness back to mind and body. Enter into your day carrying your portable peace with you.