Meditation usually refers to a state in which the body is consciously relaxed and the mind is allowed to become calm and focused. Several major religions include ritual meditation; however, meditation itself need not be a religious or spiritual activity. Most of the more popular systems of meditation are of Eastern origin, though there exists also various forms of Christian, Jewish and Muslim meditation.

Put your expectations aside, and don't worry about doing it right. There are infinite possibilities and no fixed criterion for determining right meditation. There are, however, a few things you should not do.

Often we experience sensations in meditation: emotions, feelings of changing size and shape, delight, awe, fear and so on.  These are different for everyone, and are part of your own path.  Allow yourself to witness and learn from the experience, but do not try or expect to repeat it, or to understand the experience.  Accept what is there, ask for nothing and appreciate what is happening.

Although it's best not to eat for 1/2 hour before and after meditation, it's not necessary to meditate on a completely empty stomach. If you're hungry, eat a little something.

Find a quiet, comfortable place to meditate. You can sit in a comfortable chair, on the bed, on the floor... anywhere that's comfortable.

Eliminate as much noise and as many potential distractions as possible. Don't worry about those things that you can not control.

When you sit to meditate, sit comfortably, with your spine reasonably straight. This allows the life force energy to flow freely up the spine, which is an important aspect of meditation. Leaning against a chair back, a wall, headboard, etc. is perfectly all right. If, for physical reasons, you can't sit up, lay flat on your back.

Place your hands in any position that is comfortable.

If it does not go against your beliefs, call on a "higher source" for assistance in your meditation. This can be very helpful, but it is not absolutely necessary.

• Grounding Meditation: http://www.dickiemotherwell.com/sounds/Med1.mp3
• Orin's Meditation room: http://www.orindaben.com/meditations/orinmeditations.php
• Learning Meditation room: http://www.learningmeditation.com/room.htm
  

Joy Meditation

Please put your attention on the breath for a few moments.

Look into your heart and see whether you find any troubles, worries, fears, dislikes, or desires, any plans, resentments, rejections, or opinions, which arouse anxiety, disquiet, dis-ease. If you find anything like that at all, let it float away like black clouds that are being disbursed by the wind in the sky.

Now look into your heart again and see the spaciousness, the openness, the purity of non-judgment and non-hate. Experience this open spacious purity, and then fill yourself from head to toe with peace and joy overflowing from your heart. Surround yourself with the warmth and care of love and compassion.

 Please put your attention on the person nearest you in this room and let your heart reach out to him or her, sharing your peace and joy and giving your love and compassion as a gift.

Share the peace and joy you feel in your heart with everyone present, letting them flow to each person in the room. Then surround everyone with the warmth and care of your love and compassion.

Think of these people, who are near and dear to you. Share your peace and joy with them. Let the feeling flow into their hearts. Embrace them with your love and compassion, without expecting the same in return.

Remember all your good friends. Share your peace and joy with them, filling their hearts and minds with these feelings. Embrace them with love and compassion, letting them have the warmth and care from your heart.

Think of all the people who are part of your life, at work or when shopping; on your travels, or where you live. Share your peace and joy with them. Let your heart overflow into their hearts. Surround them with love and compassion. Make them equal to those that are near and dear to you

Think of anyone in your life with whom you may have difficulties. Let peace and joy flow from your heart into that person's heart. Embrace him or her with love and compassion, letting that person have warmth and care as a gift from you.

Think of all the people whose lives are far more difficult than ours; in hospitals, in prisons, in refugee camps, fighting a war, blind, crippled, hungry, without friends, without medicine. Embrace them with your love and compassion, so that they may feel some peace, some joy, some hope. Let all the love and compassion you have, flow out, reaching out to as many people as you can.

Now return your attention to yourself. Feel only peace and joy in your heart, recognizing that everything else your heart may have contained has dispersed. Embrace yourself with love and compassion, with the warmth and care from your heart, feeling at ease, safe and secure.

May beings everywhere have peace and joy in their hearts.