Before you begin, you need to find a quiet place where you will not be disturbed. This place can be indoors or outdoors. Tell everyone not to disturb you . Remember to unplug and/or turn off phones, pagers, audible email alerts, etc. Make sure your clothing is nonrestrictive and you have a comfortable place to sit.
1. Look at the clock.
2. Close your eyes
3. Take a deep breath
4. Decide how long you will have your eyes closed (not asleep).
If you have decided on 30 minutes, say the exact time that you will be opening your eyes that is thirty minutes from now.
5. Say to yourself, "I will open my eyes at ______ and emerge feeling energized and refreshed."
6. Relax your body.
(There are many ways to do this, here are some suggestions:
Relax your muscles sequentially from head to toes.
Focus on your breathing.
Counting breaths starting at from 1 to 20.
Counting from 5 - 1 while repeating "Deeply relaxing".
Find whatevr method that works for you.)
7. Release all your concerns and worries.
(You will be releasing all your concerns and worries to God, Goddess, the Source, Buddha, the Universe or whatever name works for you. I will use God in my examples since that is an easily recognized name. Following is an example of what you can say, I use stress for the concern, feel free to change it to meet your needs:
Dear God, I have stress in my life and I'm not enjoying it. Please accept this stress from my life, I no longer have any need or desire for it. I (State your name), release this stress to you now. Thank you God."
Image the God is holding out his hands to you and you are placing all your worries and concerns in his hands. Feel the weight lifting from your shoulders. Take a deep breath and let it go with an audible sigh. Feel the peace and stillness.)
8. Accept guidance by asking "What do you want me to know?"
(Sit in the stillness and receive the answer. The answer may come as a vision, words, feelings or you may just experience a profound sense of love. There is no one right way or one right answer. Whatever you experience is right for you.)
9. When you feel it is time to end, open your eyes and say "Thank you God."
10. Take three deep breaths.
11. Record any insights or observations in writing or on audio so that you can review them at a later date.
Now go out and take on the day knowing that you are Love!
Important things to remember about successful meditating:
Do not suggest to your mind that you will sleep. This is not sleep, it is a deep state of trance. If all goes well, your brain will drop into an alpha and then a theta brain wave. During this time you will be attempting to achieve a very restorative state in your brain and body without entering a sleep state.
Your mind will keep track of the time without your conscious knowledge and you will usually open your eyes at the exact time.