The burning of incense sticks in the room may help you focus, and also instill a sense of sanctity around you. Sit in a comfortable position with your spine erect. This could be in the traditional “lotus” or “half-lotus” positions on the floor or in a seated position on a chair, the main criterion being that the back and spine be maintained in an absolutely erect position throughout your meditation practice. Rest your hands in your lap, or at your knees in the traditional “Chin Mudra” ie, with the thumbs and index fingers of each hand gently touching.

Your eyes should be closed, and you should begin by taking a few very deep “yogic” breaths that start off with the inhalation in the abdomen and rise to your shoulders. The inhalation should last a slow count of “8”, the breath should be held for a count of “8”, and the exhalation should begin from the shoulders, and end with a gentle tugging of the abdominal muscles to completely empty the lungs of any air. This count should also last for ”8”. These breaths are meant to be refreshing, so never hold the count for longer than is comfortable for you. 

Hereafter, maintain your breathing as slow and as deep as you can manage, and link it to the mental repetition of a “mantra” or sacred incantation. These are Sanscrit verses that usually have an equivalent meaning to saluting the divinity within, some examples are “Aum”; “Aum Namah Shivaya”; “Aum Shri Ram” etc. It is useful to mentally say the mantra with the inhalation and repeat it with the exhalation, and to develop some kind of rhythm. It doesn’t matter how fast or slow the repetition is, as long as it’s even and gentle.

Once you develop a steady pace by matching your breath with the mantra, bring your attention to the “Ajna Chakra” which is the space between your eyebrows, and there actively visualize a light. This is a mental exercise, and should never be done using your physical eyes. Try to establish a diminished awareness of your body, and achieve steady and intense concentration.

It should be remembered that spiritual meditation is an active form of concentration, and not a state of lethargic reverie. Should your mind wander, gently observe your thoughts and let them dissipate like clouds in a sky, always bringing your attention back to the Ajna Chakra. To facilitate this process, it may be a good idea to imagine your breath entering this spot through your forehead, and you may actually begin to feel a slight pressure at this point.

The rationale for clearing your mind of restless thought is to connect with your higher power, and to ultimately obtain self-realization through this age-old scientific technique. During these moments of spiritual connection, you will experience clarity of thought; inspiration; understanding; compassion and many other reflections of your true divine spirit.

Initially you may not be able to meditate for very long, but through regular practice you will find yourself enjoying extended periods of blissful peace. The ideal times to meditate are at sunrise and sunset, when the energies are maximal. It’s a good idea to face North, so that you are aligned with the Earth’ electromagnetic current, and to be clothed in loose-fitting attire. One should also meditate on a relatively empty stomach. The psychological and physical benefits of mediation have been proven numerously, but the full extent can only be appreciated by personal experience, so give it a try and reap the rewards!