Keep your spine erect, sitting in chair or crossed-legged sitting on floor
	Do not lie down unless necessary because of pain, as you might fall asleep
	Hands can be folded in lap, or with palms up or down on thighs

CONCENTRATE ON YOUR BREATH
 

	Breathe in peace and stillness, inhaling slowly and deeply to a regular count
	Hold for a few moments
	Exhale slowly and deeply to a count of seven, releasing tension, worries, irritation, and repeat several times

CALM YOUR EMOTIONS
 

	Observe your feelings without reacting to them or overly identifying with them
	Visualize your feelings as a ball of energy in the solar plexus center (near the stomach) rising up to your heart with each breath inhaled;
	Then exhale, visualizing emotional energy being transmuted into unconditional love

STILL YOUR MIND
 

	Focus your attention in the present, letting go of worries about the past or future
	Become a detached observer, noticing your thoughts flying past, without trying to stop or change them, and without judging or labeling them
	Empty out the contents of your mind, until you experience pure awareness with no specific thoughts

DEDICATE/ ASPIRE/ EXPAND
 

	Lift your awareness to align with the highest and wisest part of yourself (the soul)
	If a group meditation, link on a soul level with all those in the group
	If appropriate, then align with the enlightened teachers of humanity (the Masters of Wisdom, the Christ, the Buddha, etc.) and with God’s will

MAINTAIN SILENCE
 

Remain relaxed and receptive, yet alert and aware (avoiding drowsiness) for a period of 10 to 30 minutes