Choose a quiet place and time where you wll not be disturbed.
Sit down.
Sit still and upright, comfortable and alert, with your back straight.
Close your eyes lightly.
Breathe calmly and regularly.
Silently, interiorly, begin to say a single word.
We recommend the prayer-phrase maranatha.*
Recite it as four syllables of equal length - ma-ra-na-tha.
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: keep returning to simply saying the word.

Meditate each morning and evening for between twenty and thirty minutes.

*Maranatha is an ancient Christian prayer word. It means 'Come, Lord' from the Aramaic language of Jesus' time, and is found in the New Testament. When meditating, use it simply as a focus for your attention, without thinking about the meaning of it.