1. Sit in a steady, comfortable, cross-legged position with spine and neck erect but not tense.
2. Before beginning, command the mind to be quiet for a specific length of time. Forget the past, present and future.
3. Breathe in a rhythmic nature – inhale for three seconds and exhale for three seconds. Regulation of breath also regulates the flow of prāṇa, the vital energy.
4. Allow the mind to wander at first. It will jump around, but will eventually become concentrated, along with the concentration of prāṇ
5. Select a focal point on which the mind may rest. For people who are intellectual by nature, this may be the Ājñā Chakra, the point between the eyebrows. For more emotional people, use the Anāhata or Heart Chakra. Never change this focal point.
6. Focus on a neutral or uplifting object, holding the image in the place of concentration. If using a Mantra, repeat it mentally, and coordinate repetition with the breath. If you don’t have a personalized Mantra, use Om. Never change the Mantra.

Regularity of time, place and practice are important. Regularity conditions the mind to slow down its activities with a minimum of delay.