There are many ways to meditate and all practices of silent meditation are welcome within the group. If you already regularly follow a particular method, continue to do so. If you do not have a previous instruction we suggest that you try one of the techniques outlined below.

Where possible choose a quiet comfortable place. Sit down, still and upright. Close your eyes lightly. Sit relaxed but alert. Breath calmly and regularly.

Using a Mantra or Word: After a short time silently, interiorly, begin to say a single word. We can recommend the Aramaic prayer-word A-VOOM or the Sanskrit   AUM (OM)

Start to think the mantra as you would any other thought. As you say it, gently and continuously, do not think or imagine anything — spiritual or otherwise.

Focus on your breath: You do not need to use a mantra to meditate successfully, you can simply focus on your breath. If it helps you to focus you might like to count your breath. Count from one to seven and then simply start again and repeat.

Whatever technique you use, thoughts and images will come into your mind, almost certainly, but whatever they may be, let them pass. Do not resist thoughts, do not resist noise, do not resist anything, just take it as it comes. When you become aware of thoughts, do not judge them or yourself, just keep returning your attention to saying your mantra, or your breath, from the beginning to the end of the meditation.

At the end of twenty minutes take time to gently come out of your meditation, do not immediately snap back into full consciousness, if your eyes have been closed do not open them immediately, take your time to come back to full awareness of your surroundings and allow yourself a gentle stretch.

At home meditate each day, morning and evening for twenty minutes, for profound results.

You can use our audio intro to help start you off if you like.