Sit down. Sit still and upright. Close your eyes lightly. Sit relaxed but alert. Silently, interiorly begin to say a single word. We recommend the prayer-phrase, ' Ma-ra-na-tha '. Recite it as four 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 and 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 twenty and thirty minutes .
You can prepare for and conclude each meditation with some music that quietens and focuses you.