Meditation is a simple process of quieting the restless, monkey-like mind. Just sit or stand or lie quietly, keep your back straight but not tense, relax the muscles of your face, your shoulders, back, hips, legs and feet. do not cross your legs. Become aware of your breathing, the passage of air in and out of your nostrils. Take a deep breath, hold it a moment, and exhale slowly. Become aware of the movements of your torso and belly as your breathe. Relax. Let your eyelids close or open as is natural. Do not force them open. When you are ready, begin to glance at any small object in front of you, about your body’s length ahead, on the floor. Return to the spot when your attention fades away. keep breathing slowly.
As you incrementally relax all the muscles of your face, neck, shoulders, back, hips, thighs, calves and feet, you will gradually feel a growing sen bodyse of relief and even warmth in your limbs and face.
Stay with the process of scanning your body and face, your neck, your head, your scalp, just ease into the softness of your quiet breathing and quiet feelings. Bring your attention to your inner eye just behind the center of your forehead. see the sparkling light there. your breathing and your focus become one and your awareness of the heaviness, the denseness of your body will disappear.