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Meditation, like sleep, cannot be taught - it comes by itself, in its own time. But if you follow the right steps to begin with, you can speed up your progress considerably.

The Twelve Principles

1. Set aside a special place for meditation - the atmosphere you build up will help still the mind.

2. Choose a time when your mind is free of everyday concerns - dawn and dusk are ideal.

3. Using the same time and place each day conditions the mind to slow down more quickly.

4*. Sit with your back, neck and head in a straight line, facing North or East - to benefit from the subtle effects of tech earths magnetic field.

5. Instruct your mind to remain quiet for the duration of your meditation session.

6. Regulate your breathing - start with five minutes' deep breathing, then slow it down.

7. Establish a rhythmic breathing pattern - inhaling then exhaling for about three seconds.

8. At first, let your mind wander - it will only grow more restless if you force it to concentrate.

9. Now bring the mind to rest on the focal point of your choice - either the Ajna (point in between the eye brows) or the Anahata (heart) chakra.

10. Applying your chosen technique, hold your object of concentration at this focal point throughout your session.

11. Meditation comes when you reach a state of pure thought but still retain your awareness of duality.

12. After long practice, duality disappears and Samadhi (the super conscious state), is attained.

* Meditation Poses - Sitting crossed leg provides a firm base and a triangular path to contain the flow of Prana (life force). If your knees don't reach the floor, put a pillow under your buttocks. If you prefer, sit in a chair and put a pillow under your feet if they do not touch the floor. Put your hands palms up on your knees with thumbs and index finders joined in Chin Mudra.