• Begin by sitting in a quiet place free from distractions. Adopt a comfortable but erect position. If you prefer, you can sit cross-legged on the floor or on a chair with your feet flat on the ground.
  • The next step is to use the power of sustained focus of concentration to let go of any tension in your body.
  • With a focus on the breath, concentrate on the cool sensation of inhaling through the nose and the warm, moist sensation of exhaling through the mouth.
  • Allow your breathing to find its own rhythm. It may be useful to employ a word or phrase as a meditative focus. Silently repeat this word or phrase with each inhalation and exhalation.
  • As you proceed, draw your attention to different areas of your body beginning with the lower extremities and moving upward. Search those areas for any tension and discomfort. With each inhalation gather any tension found into the breath and release the tension when you exhale.
  • During your meditation your mind may wander. This is not uncommon and will improve with each time you meditate. If your mind does wander, simply bring your thoughts back to the breath.
  • At the moment that you feel calm, peaceful, and tranquil, it is important to introduce a powerful intention. Ask that peace, love, health, equanimity, and gratitude flourish in your life. Inhale disappointments and exhale forgiveness.
  • While in this meditative state, remain calm and listen. Feel gratitude and positivity flowing over and through you. Do not force this feeling—simply allow it to happen. Slowly inhale and exhale any control.
Ideally you should perform this meditation exercise for at least 20 minutes each day. In the beginning this may be unrealistic; however, even five minutes per day will make a difference. Meditation will becomes easier and more effective with practice, so emphasize consistency more than duration for maximum benefit.

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