The best way to get started in meditation is to try it out.

Find a few minutes to your self. Make sure that you have gone to the washroom first. Maybe turn the ring down on your phone.

Wear loose and comfortable clothing. Sit in a straight chair with your back, neck and head relaxed – but sitting straight up.

Don’t slouch or cross your legs. Your muscles will become sore if you do so. Don’t recline or lay down to meditate. You will just fall asleep. Rest your arms to your side or on your lap.

Take a breath in through your nose and deep in to your belly. Feel your belly rise out with your in breath.

Let your breath go – and allow it to flow out through your nose on its own. An out breath requires no energy. It is a time to relax.

As you sit comfortably and breathe gently – say your mantra to your self in your mind – with each out breath. Listen to yourself say your mantra. Say it again – and again.

You will soon find yourself lost in a daydream – or imagining what you are going to have for dinner tonight. Just return your mind to your mantra – and let your mind rest there again.

Each time that you return your mind to what you are doing, you are learning the practice of mantra meditation. One step at a time, you learn about the wandering tendencies of your mind – about how to work with its restlessness – and how to stay calm and grounded in your activity right now.

Meditation is practice in not being pulled away by the stuff that comes to your mind. It is practice in calmly maintaining a presence of mind right now and regardless of what happens.

You may be surprised at how restless is your mind – or how great is the pull to follow an important daydream. You may also be surprised at how your body reacts with feeling – to the stuff on your mind. Just let it all go.

Feel your breath flow deeply into your belly. Calmly rest your mind back on your mantra as you let go of your out breath.

Whatever happens during your meditation time – don’t pressure your self. Few of us find it easy to enjoy a settled mind.

Don’t try to force your mind to your will. Whatever you notice – just let it go. Calmly rest your mind back on your mantra – over and over again.