1)Begin by finding a quite place where you are not likely to be disturbed.
2)Sit quietly and close your eyes.
3)Inhale and exhale NORMALLY, but gently bring your awareness to your BREATRGHING. Don’t try to CONTROL or ALTER your BREATHING in any conscious way. Simply OBSERVE.
4)As you observe your breath, you may notice it changing, almost by itself. There may be variations in speed rhythm, or depth or your breath may evwen seem to stop for a moment. Again, merely observe all this without trying to cause or influence any changes.
5)You may find your attention drifting away from your breathing now and then. You may think of other things, or you may become aware of noises outside the room. If this occurs, gently return your attention to your breath.
6)If during the meditation you notice that you are focusing on some feeling, mood, or expectation, respond to this as you would to any other thought and gently bring your attention back to your breath.
7)Practice this meditation technique for 15 minutes. At the end of that time, keep your eyes closed and sit easily for 2 or 3 minutes. Allow yourself to come out of the meditation gradually before opening eyes and resume activity.
Practice the above twice each day, in the morning and in the evening. During the practice of meditation you will have one of three experiences.
1)You may feel bored or restless and your mind may fill with thoughts. This is an indication that deep stress and emotions are being set free in your system. By relaxing and continuing the meditation, you can help to remove these influences from your mind and body.
2)You may fall asleep. If this occurs during meditation, it strongly suggests a need for more rest during other times of the day.
3)You may slip into the gap. When the breath becomes very settled and refined, you may enter the space between thoughts - - beyond sound and beyond breath.
By staying rested, maintain good health and devoting a certain amount of time each day to meditation, you can achieve meaningful contact with your inner self. You can come in touch with the cosmic mind, the voice that whispers to you non-verbally, which is always present in the spaces between your thoughts. This is your unlimited inner intelligence, your true and supreme genius, which in turn reflects the wisdom of the universe; nothing is beyond your reach.