Sit down. Sit still and upright. Relaxed and alert. Close your eyes lightly and breathe normally. Begin to repeat a single world or short phrase continuously.
We recommend the ancient prayer
(It is an Aramaic word meaning Come Lord)
Let go of all thoughts, images and say the mantra faithfully, gently and simply. When you become distracted let go of the thought and return to the word.
Meditate morning and evening for 20-30 minutes.