First and foremost, you have to understand what meditation is.  This is the first step to removing some of the mysticism in your mind about the subject.  If you look the word up in any dictionary, the bottom line will always be true to the fact that meditation is the function of deep focus, concentration, and contemplation.  So, to use an example, if you're reading this page without paying attention to anything else, then you are meditating!  The concept is just that simple.  So, no matter how you perceive things like reading, daydreaming, writing, and especially prayer, you are at least for those moments meditating.  

    What you are about to learn is directed meditation.  That's willful meditation with a purpose or goal in mind.  Directed meditation is what many people from all walks of life are using to improve their health, memory, and completely change their lives for the better.  So what do they know that you don't?  The formula to meditation.  The initial recipe of ingredients found within yourself to make meditation a productive and enjoyable force in your life.  That's what you're going to learn right now as I take you step by step through the formula to productive and positive meditation.  So, let's begin.  
 

    BREATHING.  The first thing you have to understand about meditation is that you have to be able to relax your body, and the way to do that is through your breathing.  Follow this procedure has been documented in many books and have many names; the one I like best is the Four-fold Breath.  

    You must start by breathing with your diaphragm.  You will know you're doing it right when you see and feel your belly rise and fall with each breath you take.  Don't worry about your lungs and whether or not you see your chest rise and fall.  If your using your diaphragm, your lungs are getting what they need also.  

    The Four-fold Breath is performed by counting to four with your breathing.  Breath in while counting to four, breath out while counting to four.  Thus, you would do it like this.  Breath in 2-3-4, breath out 2-3-4, breath in 2-3-4, breath out 2-3-4.  So as you can see.  the process is quite simple.  Keep in mind that the counting is meant to keep your breathing rhythmic.  Don't count at a pace that would drastically change the way you actually breath.  You are meant to breath slowly without straining for those breaths.  The rhythm should feel comfortable.  
 

I sit or lay in a comfortable position, close my eyes, and perform the Four-fold Breath.  Once your breathing has taken on the right rhythm for you, concentrate on the crown of your head, or the scalp.  It's amazing how you could actually feel the tension there once you pay particular attention to it.  Imagine the crown of your head beginning to feel warm (not hot!) and the temperature is releasing the tension in that area.  Believe me, you will feel the difference.  Let your attention dwell in that area for about a minute, then move on to your forehead, then your eyes, face, skin of the neck, shoulders, chest and abdomen (internally and externally), hips, thighs, knees, calfs, ankles, top of the feet, heel and ball of the feet, and finally your toes.  This will take a little while, but stick with it.  You'll be happy you did.  

Now, don't forget, this is being done while you are still breathing rhythmically with the Four-fold Breath.  
 

    Count down from 10 to 0 with about a three second interval between each number.  All the while, you will imagine and see the numbers and feel yourself going deeper and deeper within yourself to finally arrive at your base level.  So, you would mentally count and say to yourself, 10 going deeper and deeper, 9 going deeper and deeper, 8 going deeper and deeper.  Do this until you get to 0 and say to yourself mentally, "I am now at my base level of consciousness, the level between being asleep and being awake.  While I'm at this level, I can will my life and health to a higher state and I will do so."  Say that three times to yourself, then let yourself feel the positive energy of your words.  

Enjoy this state for about five minutes, then slowly bring yourself out of this state by performing the countdown in reverse; 1 becoming more alert of my surroundings, 2 more alert of my surroundings, etc.  When you get to 10, open your eyes saying to yourself, "I am now fully alert and feeling better than I did before"  Trust me, you will mean it.  
 

    That's the end to Formula One.  
  
 

    It's time to work on your visualization skills.   

    Once you're in your meditative level, imagine that you have a lemon in your hand.  See it in your mind.  Feel the texture of the lemon, it's firmness, it's coolness.  Turn it around in your hand and move it to the other.  Feel it's weight.  Now imagine bringing this lemon up to your nose.  You can smell the citrus right through it's outer shell.  Is your mouth beginning to water?  Now bring it to your mouth and take a big bite out of it.  Taste the sour juice as your mouth salivates in a feeble attempt to wash the sour taste away.  

    Many of you have imagined this while reading and found your mouths watering already.  That is part of the power of meditation (focused thought) that manifests itself physically.  This is what we want.  The power to create physical manifestation from meditation. 

    Practice this visualization with different kinds of foods.  Don't limit yourself, practice handling an imaginary pair of keys, wallet, etc.  In a short amount of time you will have a good grasp of Formula Two.

    That's the end of Formula Two.