Meditation Course- Chapter 4

Beginner's meditation

Sit in easy pose. Make sure the spine is straight. Close your eyes. Begin to follow your breath coming in and going out. Be aware of expanding the abdomen on the inhalation and emptying it on the exhalation.
After a short time of feeling the breath, begin to place your attention at your heart center as you inhale and exhale. If you like, you can begin to hear the sound of Sat as you inhale, and Nam as you exhale. Or you can silently repeat "I am" on the inhalation, and "I am " on the exhalation.
After a short time, notice what that feels for you. You may feel peace and calm, or a sensation that light is beaming from your heart and mind.

Now begin to move your awareness from the heart center to the third-eye point. Keep your face relaxed.
Continue "playing" with ths meditation for as long as you like. Again, you may put a mantra or affirmation on the breath as you inhale and exhale consciously.
When you're finished, inhale deeply and stretch your spine and our arms overhead, shake them vigorously for 10 seconds or so. Relax and enjoy the effects of your meditation.