Meditation can be thought of as:

• A cognitive process, where techniques are used to achieve a clear and calm emotional state.
• An approach of training the mind, which involves maintaining your attention on a single object or thought.

Meditation practice: 

• Helps you improve your understanding of self.
• Positively transforms your thoughts and feelings.
• Clears your mind and improves your mental focus.
• Helps you release attachment to outcomes and things.
• Reduces feelings such as stress, frustration, impatience.
• Has a cumulative positive effect on your emotional state.

When meditating, you should: 

• Make more time for you, by taking time to meditate. 5 minutes every day is better than 20 minutes now and again.
• Sit comfortably but upright. If on a chair, your feet should be flat on the ground and your back straight.
• Release any tension in your back and shoulders, keeping your shoulders level.
• Allow your tongue to touch the back of your upper teeth, this helps prevent your mouth from becoming dry.
• Tip your head forward slightly, with your eyes half open, gazing along the top of your nose. This position helps to keep your mind calm.
• Allow yourself to breathe naturally and become aware of thoughts and distractions as they enter your mind. With your out-breath, breathe these away and imagine them vanishing into space.
• As you breathe in, imagine white light from source entering in and filling you full of love and light.
• Continue, while breathing in love and light, and breathing out all negativity and any unwanted thoughts.
• Conclude when it feels right, or your time is finished, or continue with a further technique.