Sit with your spine erect facing the east, hands one above the other with
palms up carrying a non-metallic paperweight above them.
Ensure
that your head is straight by checking if your eyes see the point just
at the eye level on the wall you are facing.
Close your eyes. Let the tongue be rolled up so that its tip touches the
palate above.
Direct all your attention to the act of breathing. Don't try to control
your breathing by slowing it down or otherwise. Just watch how you are
breathing without any interference from your conscious being.
Pay heed to your thoughts and try to find out from where they are
originating, instead of watching the breathing.
Yet another variation could be to see merely the colors, lights or any
other visual combination of the two that you find while concentrating on
the point between your two closed eyes. Don't try to change whatever you
are seeing. Just watch it.
Listening to and following the instructions given in the cassettes of “Yoga
nidra” or any other kind of guided meditation are other easier
alternatives.
Do not expect or anticipate results. Meditation is not done. It happens.
You can only allow it to happen. Half an hour is a reasonably good
length of time for a session.
Apart from meditating for half an hour every morning and evening, aim to
develop a habit of preserving inner silence and energy by abstaining
from spending it on unnecessary thoughts, conversations or actions.
