Sit down. Sit still and upright. Close your eyes lightly. Sit relaxed but alert. Silently, interiorly begin to say a single word. We recommend the prayer phrase maranatha. Recite it as four syllables of equal length. Ma-ra-na-tha. Listen to it as you say it, gently but continuously. Do not think or imagine anything - spiritual or otherwise. If thoughts and images come, these are distractions at the time of meditation, so keep returning to simply saying the word. Meditate each morning and evening for twenty to thirty minutes.