Books about meditation, instructions and hints are of no use unless accompanied by regular practice.
The following suggestions have been handed down through the ages and are intended to help anyone who has not previously practised meditation.
1. Decide clearly whether or not you wish to learn to meditate and why.
2. Decide for how long you will keep up a period of practice: one week, two weeks, one month?
3. Keep the period of the experiment short. At the end you can always renew your intention.
4. Regular practice is important. Decide on a time and place when you expect to have at least five minutes undisturbed peace and quiet every day.
5. This may be at home, at work, in a park or elsewhere.
6. Sit comfortably and if necessary support your back so that your spine is in an upright position.
7. Take a few slow deep breaths so that you feel more relaxed.
8. Now close your eyes and slowly and gently breathe in and out.
9. If you first breathe out from deep into your lower chest this makes more room for new air to go in.
10. Shortness of breath can be caused by shallow breathing in the upper part of the chest.
11. Watch your thoughts and feelings gently and calmly and without strain.
12. If your attention wanders gently bring it back to the feeling of quietness.
13. Maintain easy regular breathing and become aware of the stillness which surrounds you.
14. Let peace flow outwards from within you – to your home, your office and your neighbourhood.
15. After the allotted period of time gently open your eyes and take three or more slow deep breaths.
16. When you are ready, get up and return to your daily activities feeling peaceful and refreshed.