7. How to Meditate

Find a quiet place to meditate, free of ticking clocks and other distractions. Turn off your phone and ask people to respect what you are doing.

Sit so you are upright and comfortable. If you are sitting in a chair, place your feet flat on the floor.

Fold your hands in your lap. Cradle one hand in the other in a way that doesn't create tension.

Relax your jaw and rest your tongue
against the roof of your mouth.

Close your eyes and relax them, as though you are focusing on the insides of your eyelids.

Silently engage with your mantra. Repeat the mantra over and over in your mind. When your focus drifts, smile to yourself and bring your attention back to your mantra.

Meditate for 20 minutes at a time.

At the end of the meditation,

unfold your hands,

keep your eyes closed,

and relax for 2 minutes or ten breaths.

Meditating twice a day - first thing in the morning and in the mid-to-late afternoon - is strongly recommended, but doing it once a day
is better than not at all!