7 Steps to Meditation
Step One: Find a comfortable position. Keep your spine straight, legs uncrossed, and relax any tense muscles in your body.
Step Two: Head-and-neck exercises. Do each of the following three times: head forward, head backward, head to the right shoulder, head to the left shoulder, rotate head in a complete circle clockwise, rotate head in a complete circle counterclockwise. Do not strain or force.
Step Three: Deep breathing exercises. Fill lungs from bottom to top, exhale from top to bottom. Breathe in through your right nostril and out through your mouth; repeat three times. Breathe in through your left nostril and out through your right; repeat three times.
Step Four: Special meditation aids can be used as desired. Music, incense, chants, personal rituals, inspirational reading, prayers and theprayer of protection. Send out light and constructive energies to the people on your personal prayer list.
Step Five: Affirmation and prayer for deeper meditation. Move through the three stages of focusing on the affirmation: thinking about it, feeling it, experiencing it. Return to the thinking stage whenever the mind wanders. Allow ten to fifteen minutes for Step Five. Healing prayer.
Step Six: Decision making. Test any tentative decisions you have made according to the decision-making exercise.
Step Seven: Health tips for improved meditation.