Make an appointment with yourself for 10 or 20 minutes  each morning or evening. 

Find a quiet place and relax. Soft light and music  can create an appropriate atmosphere. 

Sit comfortably upright on the floor or in a chair. 

Keep your eyes open, and, without staring, guide  them on a chosen point somewhere  in front of you 

Slowly withdraw your attention from all sights and sounds. 

Become the observer of your own thoughts. 

Don’t try to stop thinking, just be the observer,  not judging or being carried away by your  own thoughts, just watching. 

Gradually they will slow down and you will begin to feel  more peaceful. 

Create one thought for yourself, about yourself; 

For example: I am a peaceful being.   

Hold that thought on the screen of your mind,  visualize yourself being peaceful, quiet and still. 

Stay as long as you can in the awareness of that thought.   Don’t fight any other thoughts  or memories that may come to distract you.  Just watch them pass by and return to your  created thought, I am a peaceful being. 

Acknowledge and appreciate the positive feelings and  other positive thoughts which may  spring directly from this one thought. 

Be stable in these feelings for a few minutes.   Be aware of unrelated thoughts. 

Finish your meditation by closing your eyes for a  few moments and creating complete  silence in your mind.