BASIC MEDITATION

Follow these steps for ten to twenty minutes twice a day for a calmer mind and a better night’s sleep.

1. Find a quiet place where you won’t be disturbed.

2. Choose a word or short phrase that is firmly rooted in your belief system, for example, a Christian person can use the name of Jesus or a phrase such as “Lord have mercy”, a Jewish person can use the name of God or a phrase from the Torah, a nonreligious person can use a word such as one, peace, or love.

3. Sit quiet in a comfortable position.

4. Close your eyes.

5. Relax your muscles Lower your shoulders and gently roll your head a couple of times.

6. Breathe slowly and naturally and repeat the first part of your focus word or phrase as you inhale and the last part of your focus word as you exhale.

7. Assume a passive attitude. Don’t worry about how you’re doing When other thoughts come to your mind, as they inevitably will, let them go and return to your focus word.

8. Continue for ten to twenty minutes.