Daily Silent Meditation

Acclaimed author of many books on practical spirituality, Philip Goldberg states, "Meditation dials down the mind from frenzied to serene. And, over time, that meditative quiet carries into active life." [1]

He advises, "Treat meditation as part of your daily customs—a necessity like showering or brushing your teeth. At the same time, make it a special routine, not one you perform with indifference merely out of habit. When you sit to meditate, treat the moment as sacred." [2]

What follows is a step by step process, which I have paraphrased from Goldberg's excellent teaching.

1. Try to find a place where you won't be disturbed (this may be the hardest step!)
2. Set an alarm with a gentle sound. (you decide the length of time to meditate)
3. Spend a few minutes considering what your intention is for doing this, or perhaps read an inspirational quote.
4. Put both feet on the floor, hands in your lap and KEEP YOUR BACK STRAIGHT.
5. Close your eyes and take a few deep breaths.
6. Begin to notice your breath, say a 1-2 syllable mantra, or visualize an image in your mind
7. Try to let your thoughts come and go
8. If you find yourself engaged in a thought, don't judge yourself, gently return to your breath, mantra, or image.
9. After the alarm goes off, sit for a minute or two before you get up. 

1. Goldberg, Philip. Spiritual Practice for Crazy Times: Powerful Tools to Cultivate Calm, Clarity, and Courage (p. 24) Kindle Edition.
2. ibid, p. 35