How to meditate

Once you've mastered correct breathing, you can learn to meditate by using the following suggestions:

First, locate a quiet room where you can sit in peace. You may want to lower the lights or turn them off and use candles. Burning incense, particularly frankincense and myrrh, also helps create the right atmosphere. Some people set the mood by wrapping themselves in African cloth while meditating. Now, you are ready.

Find a comfortable chair or a six-inch-deep cushion if you prefer to sit on the floor. (If you use the cushion, make sure that when you sit on it, your hips are higher than your feet.) Put your hands in your lap or on your knees. You can have your palms up or down.

Begin breathing from your abdomen, deep and even. Then slow your breaths by counting to four with each intake and release of air. Don't forget -- your abdomen should expand each time you breathe in and contract each time you breathe out.

Be acutely aware of your breathing. Use your mind's eye to picture your breath as you breathe in and out. Let go of any obvious tension as you exhale.

As you breathe, allow your thoughts to go through your mind without editing them. If you find your mind wandering, make a conscious effort to focus on your breathing. A mantra or word of power may help you keep your mind clean and focused. For example, try saying "Om," which means "I am that which is perfect" in Sanskrit. When you inhale, say it, and then say it again as you exhale.

Do this every day until you work up to 20 minutes. It may be hard at first, but the more you do it, the easier it gets, and the more relaxed you'll feel.

More on meditating methods in the next articles.

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