There are several different ways of approaching meditation. Some people advocate using visualisation or guided imagery. This can be useful as an introduction, but true meditation goes far deeper. Some methods use a chant, or mantra, to concentrate the mind. Others focus on something visual like a flame or mandala, while others suggest silently counting the breaths. These methods attempt to give the mind a single point of focus, excluding other thoughts. With practice this allows the mind to quieten down to a state of near emptiness. Out of this silence comes communication with your inner self, which is at one with the infinite ocean of cosmic intelligence.

To begin, find a quiet place where you will not be disturbed. Sit or lie with your back straight and your arms and legs uncrossed. Take a deep breath in, hold it one moment and then let the air out with a sigh. Relax. Again inhale, hold the breath one moment and then exhale through your nose, imagining all tension leaving you as you breathe out. Continue in this way breathing in slowly and evenly, becoming more comfortable with each breath, then breathing out smoothly and silently, allowing tension and negativity to flow out of you with each outward breath.

Then, when you are ready, as you breathe in affirm to yourself:
I am calm and at peace, joy flows through me.
Exhale and relax even more deeply.
Inhale deeply and affirm:
I am one with the infinite life force.
Exhale and relax even more deeply still.
Focus on the centre of your body and see vital energy from the universe as a rainbow of light flowing into your centre and filling your entire being. Allow yourself to float on the coloured light. Feel your connection to all things. Gradually the rainbow colours dissipate until just one single colour remains, infusing you with this light. (There is no need to choose the colour consciously, let it occur of itself.)

Remain in this meditation for 20 minutes, focusing on the life energy and coloured light flowing through you. As this light drenches every atom of your being, know that you are free.
As you return at the end of your session, enfold yourself in the clarity and power of white light. Allow the beneficial impact of your meditation to remain with you as you return to your day.

Points to consider: try meditating at the same time each day so as to establish a routine, don’t force the breathing, be patient with yourself and the process, relax deeply and most of all really enjoy it.