1. Concentration: The attention of the mind is directed at one object, with all other thoughts put aside. 

2. Emptiness: The mind is not interrupted by any thoughts, and a state of well-being is experienced.

3. Transcendence: The connectedness of all things is experienced through a form of consciousness.

Every meditation teacher uses different techniques to guide his or her students through this 3-stage process. However, there are some concepts, that are generally applicable.

• position
  If you are able, it is generally recommended that you sit on the edge of a cushion, cross-legged, with your hands in your lap palms up, one atop the other, or resting on your knees, palms up, with the forefinger and thumb touching.

• breath
  Breathing should be done through the nose. Inhalations begin with the diaphragm and proceed up to the top of the lungs, with exhalations done in reverse. After a series of deep, cleansing breaths, the breathing should settle into a slow rhythm.

• object
  Begin meditating by choosing an object, such as a rose, and attempt to keep your attention on it. Don't be discouraged if this is difficult. Don't overdo it at first. Start with five minutes and build up to twenty minutes.

• interruptions
  Interruptions by thoughts are normal. This is why you're meditating. At first you may want to keep a pencil and paper handy and write down ideas that come to you, so you won't have to remember them. Keep track of how many times you're interrupted. See how this decreases over time.

• conduct
  Progress in meditation is also dependent on your emotional and moral progress. Try meditating on feelings of love. Treat others kindly. Learn to recognize your instincts, such as aggression, and separate yourself from them.

• centeredness
  When you feel that you have made progress in the preceding work, attempt to meditate without objects. Begin with the breath, then let go of it. Extend the length of your meditations as you are able to experience this emptiness.

• absorption
  Through regular practice, you will begin to experience states in which your consciousness of the separation of yourself and your environment is dissolved. These states are necessarily difficult to describe because words separate objects, and this state unites them.

Meditation has the power to relax you, but its object is the evolution of your emotional, mental, and spiritual being. By leading you through the stages of concentration, emptiness, and transcendence, meditation makes it possible to achieve an altered state of consciousness which puts you in touch with other presences, thoughts, ideas, and concepts.

SkillSoft Corporation, Copyright 2001.