Sit
with your spine erect facing the east, hands one above the other with
palms up carrying a non-metallic paperweight above them.
Ensure
that your head is straight by checking if your eyes see the point just at
the eye level on the wall you are facing.
Close
your eyes. Let the tongue be rolled up so that its tip touches the palate
above.
Direct
all your attention to the act of breathing. Don't try to control your breathing
by slowing it down or otherwise. Just watch how you are breathing without
any interference from your conscious being.
Pay
heed to your thoughts and try to find out from where they are originating,
instead of watching the breathing.
Yet
another variation could be to see merely the colors, lights or any other
visual combination of the two that you find while concentrating on the point
between your two closed eyes. Don't try to change whatever you are seeing.
Just watch it.
Listening
to and following the instructions given in the cassettes of “Yoga
nidra” or any other kind of guided meditation are other easier alternatives.
Do
not expect or anticipate results. Meditation is not done. It happens. You
can only allow it to happen. Half an hour is a reasonably good length of
time for a session.
Apart
from meditating for half an hour every morning and evening, aim to develop
a habit of preserving inner silence and energy by abstaining from spending
it on unnecessary thoughts, conversations or actions.