1. For western style meditation sit in a straight-backed chair in a relaxed position. This position may be used by anyone. It is the position used by some of the ancients and western meditators throughout the ages.

For eastern style meditation you may adopt sitting on the floor with legs crossed in the folded lotus position.

Stretch your body, then feel, tense and relax any contracted areas. Do this several times. Become aware of your body and all its parts and inch by inch relax.

2. You may want to imagine a string at the top of your head pulling your spine erect. Feel the vertebrae of your spine gently stretched and your spine elongated and then mentally place each vertebrae beginning at the bottom of your spine, one upon the other, until your whole spine feels aligned. Then hold the position and then relax into a comfortable state.

3. Now, Visualize yourself within an Egg shaped field which extends outward from the center (the naval - solar plexus region) of your body, three feet in all directions.