1. Find a quiet place.

2. Choose comfortable seating, on the floor or in a chair.

3. Adjust your sitting position.

4. Relax your muscles.

5. Gently close your eyes.

6. Breathe in and out deeply.

7. Imagine a clear bright object such as the sun, the moon or a crystal ball.

8. Imagine the bright object inside your body.

9. Recite the phrase “clear and bright“ continually and silently in your mind.

10. Remain in this position for 10 minutes or longer.