Sit down. Sit still and upright. Close your eyes lightly. Sit relaxed but alert. Breathe calmly and naturally. Silently, interiorly begin to say a single word, the mantra. We recommend the sacred word:
MA-RA-NA-THA.
Recite it as four syllables of equal length. Listen to it as you say it, gently but continuously. Do not think or imagine anything, spiritual or otherwise. If thoughts or images come these are distractions. Simply keep returning to the word from the beginning to the end of your meditation. Meditate each morning and evening for between twenty and thirty minutes.
