- Find a quiet place where you can be alone and undisturbed.
- Sit upright on the floor or in a chair with both feet firmly planted on the floor.
- Fold your hands with the tips of your thumbs touching lightly, or let your hands rest open and relaxed on your legs.
- Close your eyes or focus softly on something about three feet in front of you on the floor.
- Breathe deeply, and with every exhale, melt into the floor.
- Focus on one image, one word, or a mantra. Some people use a candle flame, some a word that becomes a mantra. The idea is to focus your mind on one thing.
- As other thoughts come into your mind, acknowledge them, let them go, and refocus your singular image or word.
Learning to meditate can be frustrating in the beginning. Most of us are not used to controlling our thoughts. It takes practice. If you stick with it, you'll find that it becomes easier and easier to stay focused on one single thing. This is incredibly healing and quieting. In time, you will find that answers to troubles come easier during or after meditation.