The Buddhist "Book of Numerical Sayings" observes that a mind 'emptied of its encumbering dross' in solitude can find peace. The Hindu "Bhagavad Gita" recommends meditation to achieve tranquillity that finally brings freedom and "oneness with God".

If you are new to meditation, the following guidelines are designed to help.

1. PREPARING YOUR ENVIRONMENT

* Although it is not essential to prepare your environment for meditation, you may find it useful to practise in a special part of your home where you feel relaxed and won't be disturbed.

* Avoid extremes of temperature and draughts.

* Natural or subdued lighting is preferred. (You may like to meditate
by candlelight.)

2. PREPARING YOUR BODY

* Wear loose-fitting natural fabrics for both comfort and to allow energy to flow naturally. (Avoid wearing a belt or tie, tights or shoes.)

* Remove your watch or glasses, if you wear them, as metal can impede energy flow.

* A heavy meal before practice can cause drowsiness; lack of food can lead to poor concentration, and stimulants such as coffee, tea, alcohol and recreational drugs can affect your ability to meditate, so it is a good idea to empty your bladder and bowels before you begin a meditation. (Allow two hours for a full meal to digest and half-an-hour for fluids.)

* If you wish to meditate first thing in the morning, don't roll out of bed expecting to concentrate the mind if you are half asleep! Gentle stretching exercises (remember, you do not want to do anything strenuous so that your heart is racing) will help you to centre yourself, or alternatively, take a shower to freshen up.

* If you are going to meditate when you come home from work, perform gentle stretching exercises to help you wind down, ease stress and exhaustion.

3. PREPARING YOUR POSTURE

(a) Sitting on a chair

* Sit on the front part of the chair with your hips raised above knee height (use a firm cushion if needed).

* Your legs should be shoulder-width apart, and your knees in line with the centre of your feet.

* Relax your shoulders. (This does not mean slump, hunch or be rigid.)

(b) Sitting on the floor

* Traditional meditation positions require the practitioner to sit on the floor which helps 'ground' the energy. Meditation postures such as the yogic Lotus position are ideal but not essential.

* Sit with your legs stretched out in front of your body. Fold your right foot under your left thigh. Fold your left foot under your right thigh. Place your hands, palms down, on your knees. Keep your head, neck and back straight.

* If you want to sit in a cross-legged position on a firm cushion, make sure your hips are higher than your knees and there is no strain on the joints or spine.

When you are comfortable:

* Rest the tip of your tongue on the upper palate on the line between your teeth and your gums. (This helps slow down the output of saliva, preventing continual swallowing.)

* Close your mouth, without tension.

* Close your eyes. However, if you are drowsy and in danger of nodding off, keep them open; if you are agitated in any way, keep them lightly closed.

4. PREPARING YOUR BREATHING

A simple 4-4-4-4 breathing technique will help you become relaxed and centred. Breathe in to the count of four, hold the in-breath to the count of four; breathe out to the count of four, hold the out-breath to the count of four. Three to five cycles should be enough. You'll know you've done too many if you feel light-headed!

5. PREPARING YOUR MIND

It is often difficult for beginners to focus their attention, so here is a simple formula for you to practise.

Think to yourself:

* I detach my mind from my family. I think of them and slowly detach, relax and let myself go.

* I detach my mind from my friends. I think of them and slowly detach, relax and let myself go.

* I detach my mind from my work colleagues. I think of them and slowly detach, relax and let myself go.

* I detach my mind from my work/chores. I think of them and slowly detach, relax and let myself go.

* If you need to think, detach, relax and let go from other things, now's the time to do it.

* I hear no particular sound.

* I have no particular feelings.

Time itself seems to be standing still for a split second of peace and rest.

About the author: Barbara Rose is a firm believer in the benefits of meditation to revitalize body, mind and spirit. Her book "How to Meditate and Relax in Easy Steps" will be available soon.

Please visit www.barbaras-library.com for a complete list of Barbara's articles and books. To find out more about Barbara's roles as mentor, coach, teacher and alternative therapist who specializes in helping people reach their potential at all levels (spiritual, emotional, mental, and physical), please go to www.barbara-rose.name.