Meditation Instructions

Meditation Instructions

Meditation Instructions

Japanese Buddha

Meditation should last at least 20 minutes, as you become more experienced you may choose to extend your meditations. Set a timer so that you do not have to watch the clock.

Start by finding a quiet, safe place where you will not be disturbed, meditation should be done in silence. You can sit cross legged in traditional meditation style on the floor or if you find this uncomfortable, use a comfortable chair instead. The most important thing is to be comfortable and well supported.

When you are sitting comfortably, just relax, let go, do nothing. Now close your eyes and take some deep breath. Now start observing your breathing. Let your thoughts gradually quiet down. Try to be aware of your breathing, gently let your breathing become deep and regular. If a thought comes to you, then just observe it, do not add to it with any active participation. Focus your entire attention on the breathing and follow it as it travels inside your body and comes out. Follow the breath in its entire route from inhalation through exhalation.
Just watch your breath as it moves in your body. Don’t be attached with it.

  • When it comes – watch it.
  • When it goes – Watch it.
  • Be an observer, be a witness. Remember You are not your thoughts. You are the observer of them.

This can be very challenging, but think of it as a training of the mind. There will be distractions as you watch. There will be floods of thoughts. You will be carry away by different kind of thoughts. This is what the mind does, it thinks, it wanders, it runs on and on like passing clouds. Gently bring your attention back to the breath, without judgment. If your attention is diverted 100 times, bring it gently back to focusing on the breathing 100 times. Slowly all thoughts will start settling down. Watch your breathing. Keep watching and you will be in meditation. When the timer goes off gently open your eyes and give thanks.

Just as an a side note, keep in mind this is called a meditation practice, because it takes a lifetime of practice to cultivate mindfulness so just enjoy the journey. 

One of my favorite teachers is Eckhart Tolle who wrote several books, one being A New Earth – Awakening to Your Life’s Purpose was profound in my practice. Here I am including just a couple tracks from his audio book that stand out to me. Eckhart taught me many things one being the practice of mindfulness in the moment. Washing a cup or drinking a cup of tea can be part of your meditation practice of just Being. The Joy of Being in whatever you are doing in any moment is profound to practice.



Spiritual Practice


Metta Meditation (Loving Kindness)…»

Closing thought:

“Thus shall ye think of all this fleeting world:

a star at dawn, a bubble in a stream,

a flash of lightning in a summer sky,

a flickering light, a phantom, a dream. – from The Diamond Sutra

Gratitude Meditation on YouTube by Dr. Will Tuttle an angel for our planet and all sentient Beings!
“Meditation is the highest form of activity a man can perform.”

—Paramahansa Yogananda

I am still in love with this man, who lived a century ago. When I view a photo of him, my heart melts.  A teacher gifted me a pack of cards years ago called Para-Grams by Paramahansa Yogananda. These gentle cards are rich treasures of guidance by this dear Being who I believe is with the Whitebotherhood.

One of my favorite quotes:


Any opportunity that comes to your life is your own creation; it does not come of itself, nor by chance ‘good luck’. Opportunity is either created now, or has been created at some time in the near or distant past, by your own rightly guided will. If you see not opportunity now, create one by your will, which is divine instrument within you. Say, ‘I will do everything for myself with my own will, which is a reflection in me of Divine Will.’ Act on this truth, and opportunity will come to you.

Another one I love is:


The light of God is evenly distributed, but in some men it is more apparent than in others, for those who tune in with Him reflect His light more clearly. Realization comes from constant, deep meditation and from ever-busy, ever-searching mental effort to convert theory, through practice, into useful knowledge. Lift your consciousness from the confining, noisy world of matter into the vastness of silence, and commune there with God. Do not look for a spiritual flower every day. Sow the seed, water it with prayer and right endeavor. When it sprouts take care of the plant, pulling out the weeds of doubt, indecision, and indifference that may spring up around it. Some morning you will suddenly behold your long-awaited spiritual flower of Realization.

Here is where you can view these Para-Grams by Paramahansa Yogananda