*Begin by finding a quiet place where you can be alone and will not be disturbed for at least 10 to 20 minutes. You can meditate with a friend or friends too as long as everyone in the group is cooperative and willing to focus on the meditation practice in a serious way.

*You can meditate at any time that is convenient for you during the day, but it shouldn't be right before bed time, because most likely you will fall asleep and sleep and meditation are two very different mental states.

*Leave your cell phone and / or other electronic devices in another room with the volume turned down so that you will not be able to hear any notification alerts.

*Position yourself sitting in whatever manner or position is most comfortable for you. It can be cross legged on the floor or on a cushion. If outside, it can be on the ground, in the grass or leaning up against the trunk of a tree, (meditation close to the earth is most beneficial as the electric charges given off by the surface of the earth are very healing). 

*You can also sit upright or slightly inclined in a chair or on a bed, but no matter how or where you are sitting, your head should be upright and not lying down flat as if you are about to sleep. 

*Now that you are settled, close your eyes and begin to be conscious of your breathing. Notice how you are breathing. Are your breaths short, or tight?  Focus on slowing your breathing down and take one long deep breath in through your mouth, filling up your chest as much as you can. Then hold the breath for a count of three, then slowly release the breath out of your nose. Repeat this breathing pattern two more times.

* As you breathe, allow the muscles in your body to relax. Is your jaw clenched or tight? Your brow? Are your shoulders raised and tight? Allow your shoulders to drop away from your ears. Are your core muscles or stomach tense? Allow them to soften. 

*Now hold your wand loosely in front of you in both hands directly in front of your chest. If you are slightly inclined, then you can just place the wand on your chest and allow it to lie there without holding it in your hands. Feel the weight of the wand and focus on the energies coming from the crystals and the wood in the body of the wand. Allow the wand's soothing energies to wash over your whole being relaxing and calming your energy body.

*Clear your mind and think of one simple word or sound. It can be anything, but it should not have any deeper meaning attached for you. Once you decide on a word, you should use the same word each time you meditate. If you already have a mantra you work with then use that word. If you do not have a mantra and cannot think of a word to use then simply use the sound "om". Silently focus on your sound or word.

*Remain sitting quietly relaxed with your eyes closed, holding your wand and thinking of your mantra. If your mind wanders and you begin to think of other things that's ok. Whenever you have noticed that you have begun to think of other things, just gently bring your mind back again to your mantra word.

*Continue to meditate this way for no less than 10 minutes. If you have never meditated before, you can gradually work your way up to 20 minutes or longer over time, (which is more beneficial). 

*When you have finished, allow yourself a minute or two to return to normal consciousness. Get up slowly and stretch your body gently before proceeding with your day.

*After meditating you should notice you feel more relaxed, refreshed and have increased energy to face the rest of your day. 

*Meditate this way whenever needed to lessen and eliminate stress and anxiety. Meditating once per day has supreme benefits for your health, both mental and physical. Meditating twice per day is even better.

*Many blessings to you and peace always. 

-Kimberley R. Greeno 
 July 2021