Find a quiet, peaceful place where you can be secluded and undisturbed during meditation. Create your own sanctuary exclusively for your meditation practice.
Sit on a straight chair or cross legged on a firm surface — cover that with a woolen blanket and/or a silk cloth. This insulates your seat from the downward pull of subtle earth currents.
One of the first requisites for meditation is correct posture. The spine should be erect. When the devotee is seeking to direct his mind and life force upward through the cerebrospinal axis to the centers of higher consciousness in the brain, he should avoid stricture or pinching of the spinal nerves caused by improper posture.
Sit on a Straight Armless Chair
Those persons whose legs are supple may prefer to meditate sitting cross-legged on a cushion on the floor, or on a firm bed.
However, Paramahansa Yogananda recommended the following meditation pose:
Sit on a straight armless chair with the feet resting flat on the floor. Hold spine erect, abdomen in, chest out, shoulders back, chin parallel to the ground. The hands, with palms upturned, should rest on the legs at the juncture of the thighs and the abdominal region to prevent the body from bending forward.
If the correct posture has been assumed, the body will be stable yet relaxed, so that it is easily possible to remain completely still, without moving a muscle.
Now, close your eyes and gently lift your gaze upward, without straining, to the point between the eyebrows — the seat of concentration, and of the spiritual eye of divine perception.
After you are established in the meditation posture, begin by offering God a prayer from your heart, expressing your devotion and asking His blessings on your meditation.
2) Tense and Relax to Remove All Stress
Inhale, tensing the whole body and clenching the fists.
Relax all the body parts at once and, as you do so, expel the breath through the mouth in a double exhalation, “huh, huh.”
Repeat this practice three to six times.
Then forget the breath. Let it flow in and out naturally, of its own accord, as in ordinary breathing.
3) Focus Attention at the Spiritual Eye
With the eyelids half closed (or completely closed, if this is more comfortable to you), look upward, focusing the gaze and the attention as though looking out through a point between the eyebrows. (A person deep in concentration often “knits” his brows at this spot.) Do not cross the eyes or strain them; the upward gaze comes naturally when one is relaxed and calmly concentrated.
What is important is fixing the whole attention at the point between the eyebrows. This is the Christ Consciousness center, the seat of the single eye spoken of by Jesus: “The light of the body is the eye: if therefore thine eye be single, thy whole body shall be full of light” (Matthew 6:22).
When the purpose of meditation is fulfilled, the devotee finds his consciousness automatically concentrated at the spiritual eye, and he experiences, according to his inner spiritual capacity, a state of joyous divine union with Spirit.
4) Pray Deeply to God in the Language of Your Own Heart
Whether you see the light of the spiritual eye or not, however, you should continue to concentrate at the Christ Consciousness center between the eyebrows, praying deeply to God and His great saints. In the language of your heart invoke Their presence and Their blessings.
Silently chant and pray to God, keeping the attention at the point between the eyebrows, until you feel God’s response as calm, deep peace and inner joy.
Adapted from Paramahansa Yogananda