How to Meditate
Sit down.
Sit still and upright.
Close your eyes lightly.
Sit relaxed but alert.
Breathe calmly and regularly.
Silently, interiorly begin to say a single word.
We recommend the prayer-phrase “MA-RA-NA-THA”.
Recite it as syllables of equal length.
Listen to it as you say it, gently but continuously.
Do not think or imagine anything – spiritual or otherwise.
If thoughts or images come these are distractions at the time of meditation,
so keep returning to simply saying the word.
Meditate each morning and evening for between 20 and 30 minutes.