Pick a focus word or short phrase that's firmly rooted in your personal belief system. A non-religious person might choose a neutral word like one, peace, or love. Others might use the opening words of a favorite prayer from their religion such as 'Hail Mary full of Grace', "I surrender all to you", "Hallelujah", "Om", etc.

Assume a comfortable posture lying on your back or sitting. If you are sitting, keep the spine straight and let your shoulders drop. Sit quietly on a chair normally with your hands on your knees or thighs you can also sit crossed leg on the floor.

One can open or Close your eyes, as you feel comfortable. Many feel that it is easy to concentrate when eyes are closed.

Bring your attention to your belly, feeling it rise or expand gently on the in-breath and fall or recede on the out-breath. Keep the focus on your breathing, "being with" each in-breath.

Relax your muscles sequentially from head to feet. This helps to break the connection between stressful thoughts and a tense body. Starting with your forehead, become aware of tension as you breathe in. Let go of any obvious tension as you breathe out. Go through the rest of your body in this way, proceeding down through your eyes, jaws, neck, shoulders, arms, hands, chest, upper back, middle back and midriff, lower back, belly, pelvis, buttocks, thighs, calves, and feet.

Breathe slowly and naturally, repeating your focus word or phrase silently as you exhale.

Assume a passive attitude. Don't worry about how well you're doing. If your mind wanders away from the breath, simply say, "Oh, well," and gently return back to the breath no matter what it has become preoccupied with.

Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. Sit quietly for a minute or so after you finish, at first with your eyes closed and later with your eyes open. Then take atleast 5 minutes time and stand.

After practicing for a week you may feel like it or not and see how it feels to incorporate a disciplined meditation practice into your life. Be aware of how it feels to spend time each day just being with your breath without having to do anything.

One should focus the attention on each foot as it contacts the ground. Refocus your attention when the mind wanders away from the feet or legs, or the feeling of the body walking. Always keep your gaze in front of you in walking meditation as it deepens your concentration. This makes you focus on yourself. Do not think of anything else, forget everything around and just walk looking at your feet and the sand or grass under your feet. Look the way your feet are touching them and the experience your feet feel.

Sound entrains us in the busy world, but it also whispers of breeze and birds and children playing. Close your eyes, breathe deeply and regularly, and separate from the chatter of the stream of thoughts, which flow through your mind. Let your focus gently float among the sounds of the world. Gradually you will flow inward, toward your center. Eventually you will not hear anything. As your mind quiets and you relax, become aware of the variety of sounds, which surround you. There is no need to do anything but listen.

This exercise involves going into the very center of your being. Close your eyes, breathe deeply and regularly, and imagine that you are going deep, into a well within your center. Visualize that this beautiful, breathe in as you Ascend, and absorb all the cool, soothing, healing energy that is buried deep in this bountiful well breathe out as you descend, and expel all the negative thoughts and energy which you have accumulated during your day.
Feel the silence, peace, and calm; no noise can reach you here, no words, and no sound. Breathe deeply and slowly, experiencing your deepest, most serene essence in the silence of your deep well. Practice centering or meditative moments in the meditative moments page of this section.