Sit down.  Sit still and upright.

Close your eyes lightly.  Sit relaxed but alert.

Silently, interiorly begin to say a single word.

We recommend the prayer-phrase ‘ma-ra-na-tha’.

Recite it as four syllables of equal length.

Listen to it as you say it, gently but continuously.

Do not think or imagine anything – spiritual or otherwise. 

If thoughts and images come,

these are distractions at the time of meditation;

so keep returning to simply saying the word.

Meditate each morning and evening

for between 20 and 30 minutes.