The first thing to do when meditating is make sure that you are physically comfortable and relaxed.
Your eyes should be open.
From time to time you can look up or look down as well as straight ahead.
This is important because when we close the eyes our awareness is blocked and dark.
This is not so with the eyes open.
If you are just learning to meditate and find it easier you can begin with your eyes closed.
Once you have some experience then open your eyes to meditate.
Silence your speech and just breathe naturally.
Relax your mind.
To begin it might be helpful to focus on an object especially if you are just learning to meditate.
You can do this by focusing on the inhalation and exhalation of the breath,
On a visual object in front of you or on a sound.
Bring your mind into the present moment.
Become aware of this sound.
Just remain comfortably and naturally aware of this sound.
Immerse your awareness in this sound.
Do not follow the past.
Do not think about yesterday or the day before or what happened an hour ago.
Do not follow the mind into the past.
Come back to the present moment.
Just stay with this sound comfortably and naturally stay with this sound.
Do not anticipate the future.
Do not think about what you are going to do later today or tomorrow.
Do not plan or speculate about the future.
Bring your mind,
Your attention,
Your awareness back to remain with this sound.
Do not send your attention to anything else in this moment.
Don't scatter your attention to anything else in your surroundings.
Bring your attention to this present moment of remaining with this sound.
Bring your attention to this sound and remain with that.
Your mind is not caught up in the past.
Your mind is not anticipating the future.
It is not scattered around you.
It is fully present with this sound.
Just stay with that.
Don't focus in a strict way.
Just comfortably and naturally remain with this sound.
Do not anticipate the future.
Do not plan or speculate about the future.
Bring your attention to this sound.
