Don’t set an alarm clock to time your meditation. There is nothing worse than being brought out of meditation by a loud noise. It is quite easy to time your meditation. Most of us place a watch in a convenient position and during the meditation will open our eyes to check the time. After a few days most of us are able to gauge when the twenty minutes are over without needing to check.

Sometimes the twenty minutes are over so quickly we wonder if our watches are working correctly; on other occasions the time seems to go very slowly and we become irritated. If this happens, it may be beneficial to end the meditation session and try again later.

When the meditation session is over, we sit quietly with our eyes closed for a couple of minutes before getting up. This allows us to re-orient ourselves gently and naturally. There may be times when we will need to break our meditation session for one reason or another. If this happens, try to return to it as soon as possible to finish the remaining time. Outside noises may interfere. Acknowledge that they are happening, but don’t become caught up in them. Let them happen and let go of the irritated thoughts.

• Avoid drinking coffee and other products with caffeine in them before meditation. Caffeine is a stimulant. Meditation is for relaxation. It is also a good idea not to meditate just after eating, because our digestive systems slow down during meditation.

• Initially, each meditation session will be different from the previous one. Some will be great, others not so good. Remember that learning to meditate is learning a new skill. For the first twelve months most people find each of their meditation sessions are different. It is this difference between sessions which teaches us more about the whole process.

• It is important to go with whatever happens. Don’t stifle a cough or yawn or sneeze. Do whatever feels and is comfortable.

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