Posture is not particularly important. Spine erect if possible because it assists alertness. Be reasonably comfortable but don’t be concerned about comfort too much; comfort is not important. Your hands may be together but they don’t have to be together, they can be apart and on your thighs or hanging by your sides. Experiment with each, notice the differences.
You can stand or sit (can even walk).
The following are suggestions – don’t be rigid about them.
Close the eyes. Most people find closing the eyes makes meditation easier to learn; closing the eyes is not necessary later.
Take two or three deep sighs to take the edge off any tension. Do not be concerned about any tension or discomfort that remains; just ignore it for the time being; the presence of discomfort of any sort is not relevant to true meditation.
Temporarily ignore any emotional conditions, such as feeling sad, happy, annoyed or any other.
Let the breath settle into its own rhythm.
Keep the lips closed breathe through the nose if possible.
Let the shoulders relax.
Let the jaw relax.
Keep the spine upright and the head erect; this helps alertness. Remember, this is true meditation; it is consciousness exercising, heightening and intensifying its awareness of itself and surroundings.
Be aware of yourself within the head, as awareness.
Be evenly aware of your surroundings. Aware of the walls of the room, in front of you, to the sides, and behind you, and be aware of the ceiling and the floor.
Be aware of the corners and edges of the room.
If you are outdoors be aware of the environmental surroundings, landscape, horizons, buildings, ground, sky, wind, weather.
Be evenly aware of all surroundings; not too focused on any particular thing – evenly aware of all things.
Be aware of the relative distances of things from you. And their direction from you.
Direction and distance.
Be aware of the movement of things, and the sounds of things.
At the same time as being gently and evenly aware of your surroundings keep aware of yourself within the head.
If any particular thing overly grabs your attention more than other things, like a particular noise, just notice its direction and distance from you, and gently even out your awareness by being aware of other things too.
Keep aware of the direction and distances from you of the things around you.
If indoors, be particularly aware of corners of the room; if outdoors, be aware of horizon – wherever you are, be aware of surrounding directions and distances. Remember, meditation is not escaping reality, it is tuning into reality.
Draw your awareness – yourself – upward from the body and into the head. Remember, you are the awareness.
Draw yourself up from the feet, up from the legs, up from the body, up from the arms.
Draw yourself, you the awareness, up and into the head.
Hold yourself, your presence, your awareness, inside the head, level with your eyebrows and top of the ears.
Centre yourself within the head. Continue to be aware of your surroundings – gently, evenly, all around, aware of directions and distances of things.
Treat this exercise lightly, as a game, as something to play about with, something to explore.
If you lose focus don’t be concerned. Just go back to being aware of your surroundings, noises, corners, directions, distances, horizons, movements, then aware of yourself / you presence as the observer centered in the head.
While being gently and evenly aware of your surroundings and of yourself in the head, now be aware of your body, down to your feet, but keep yourself positioned as awareness in the head, being aware of your body as if looking down at it.
Be aware of your body as a vehicle, and of yourself the consciousness as the operator of the vehicle in your driver’s seat, which is in the head.
Be aware of the body below you, but keep yourself / your presence positioned in the head.
If you lose focus, if your awareness/presence drops down from the head and becomes dispersed through the body don’t be concerned, just draw it up again into the head. Keep doing that if required; it is good to practice to keep doing it. This dropping down of your consciousness from its position in the head may happen often when you are learning, it is of no concern. Just draw yourself up into the head again and be aware of your surroundings. With practice you will soon hold yourself centered in the head easily.
From your position of awareness in the head, observe the screen of mind before you. That is the screen on which occurs thoughts or mental images / imaginings.
Perhaps you see there are thoughts there now, or perhaps there are none and the screen is blank and black. Either way doesn’t matter, just observe the screen of mind. Hold yourself steady in the head and imagine the place in front of you where imaginative thoughts would be, whether there are thoughts there or not doesn’t matter,
Pull yourself back further from the screen of mind. Create a distance between yourself and the screen; between yourself and any thoughts that might be active. Observe the screen of mind from a distance – observe the place where imaginative thought is or would/could be, and pull yourself the observer back from it, so as to increase the gap between you the observer and the place where imaginative thought occurs.
You may try imagining something that is easy to imagine like a chair or a familiar think. I doesn’t matter if what you imagine isn’t very clear or even if you can’t imagine it. Just as long as where it is or meant to be is well out in front of you. Create a gap between the place where the thought is and you the thinker of the thought.
If you are practicing with your eyes open then observe your field of vision evenly, focusing roughly on all things evenly and letting things move across your field of vision without following them with your eye. Pull back from your field of vision and observe it as a window, as if your eyes are a window and you are standing in a room back from the window looking out through it. Try not to let your consciousness (yourself) fall forward into the eyes but to keep yourself seated back in the head, behind the eyes looking through them as if looking through the windscreen of a motorcar from seated in the driver’s seat.
Know that the screen of mind is not you, and any thoughts you notice on the screen of mind are not you; you are the point of observation.
You are the awareness, not the thoughts. You are the observer. You are the presence of yourself within.
Draw your awareness of yourself tighter in upon your self, as if condensing and concentrating yourself, tightening yourself into a sphere of pure awareness.
Condense and concentrate yourself (your awareness, consciousness).
While holding yourself/awareness/presence centred firmly in the head, silently remind yourself of who and what you are; that this is you. You can use phrases like the following examples. Try repeating one of them silently to yourself and you will find that it helps you maintain your identity and your location.
“I am here, centered in the head; I am consciousness.”
“I am not my thoughts; I am aware of my thoughts.”
“I am awareness of my surroundings and of my own existence.”
“I am awareness. I have freewill. I have control.”
“I am centered in the head; I am consciousness, awareness of myself and surroundings. I am the driver of my vehicle.
Play around with these sayings while practicing your meditation or make up your own sayings that help you centre yourself as consciousness within the head.
Re-read this page several times until you have a reasonable understanding of what you have to do. Then go and practice it.
When we can hold this position of heightened awareness within the head, it will provide a platform from which many things are possible. Practice anywhere, anytime. Treat it as an exercise to heighten and intensify your consciousness. As you begin to get the knack of it, you will notice the sense of your own presence, poise and self control that comes with it. Practice, practice, anywhere, anytime.