How To Meditate
• Choose a quiet place and time where you will not be disturbed.
• Sit down.
• Sit still and upright, comfortable and alert, with your back straight.
• Close your eyes lightly.
• Be aware of your normal breathing pattern for a minute or two as you relax.
• Silently, interiorly, begin to say a single word.
• We recommend the prayer-word or mantra, maranatha.
• Recite it as four syllables of equal length: ma-ra-na-tha.
• Listen to the sound of your mantra as you say it, gently and continuously.
• Do not think or imagine anything – spiritual or otherwise.
• If thoughts and images come, these are distractions at the time of meditation: keep returning to simply saying the word.
• Meditate each morning and evening between 20 to 30 minutes. Use a timing device to avoid looking at a clock.
• Persist in a daily practice.
This daily practice may take you some time to develop. Be patient. Resist the temptation to judge the "quality" of your meditation. Sit with your breath and your mantra and accept lovingly whatever comes. There is no "good" or "bad" meditation. Be very gentle with yourself. When you give up, start again. You will find that a weekly meditation group and a connection with a community may help you develop this discipline and allow the benefits and fruits of meditation to pervade your mind and every aspect of your life in ways that will teach and delight you.