Before taking the first step, you should have a goal. Your goal should not change until you have achieved your objective. You should not practice meditation in order to become a better meditator. The goal is not to master the techniques of meditation. Meditation is not an Olympic event. The goal is inner peace.

Is there a right way to learn how to walk? When you took your first step, did you have a coach? There was only your way. Meditation is in that same category. There is no right way to practice meditation; there is no wrong way either. There is only your way. And like walking, meditation requires practice to feel natural. In a little while, meditation will become graceful.

Awareness is the first step on the path to inner peace. Awareness is a state of consciousness that is always present. Meditation is the process of recognizing awareness. Awareness fosters integration. Integration occurs when you appreciate that body, mind, emotion and spirit are words.

There are many activities that by their nature foster integration. Some have no immediate correlation to meditation. For example, rock climbing fosters integration. A person becomes very focused on every move he makes, when his life is at risk with every move that he makes as he climbs the mountain. The mountain climber remains integrated in the present. Body, mind, emotions and spirit integrate into one powerful being. Distractions from internal conflict could cause injury and death. Meditation can foster the same level of integration achieved by the mountain climber without the immediate risk of life and limb.

Meditation can enable you to recognize when the inner fighting has come to an end. You realize inner peace. Meditation trains our capacity to remain aware so that we notice when inner peace begins to slip into inner conflict. The choice to encourage inner peace or to reignite an inner war is always just a breath away.

That is the first step. In fact, fostering awareness is the only step that can be taught. You can’t teach integration because you don’t become integrated. You don’t become enlightened. Instead you become aware that you were, are and always will be an integrated enlightened being.

I am sharing the methods I use to focus my attention to begin the process of becoming aware. I am handing you a blank canvas. My aim is to help you to appreciate the process of meditation. This is a creative process. In the spirit of creativity, whatever you try, however you apply, whenever you do it, it’s good. I hope that these techniques will inform your meditation practice in a way that will illuminate your path.

In whatever position you are in, and in whatever place you are in, and whatever time it is right now, feel comfortable and relax.

For the next few minutes, don’t think about how you got here. Don’t wonder where you’re going to go.

Right now there is nothing that you need to know or understand. Focus on sensation without trying to identify or understand the feeling.

For the next few minutes, I want you to feel your feelings. Generally physical sensations are much easier to navigate. Bringing up emotions and mingling with the spirit, would be counter-productive at this point.

Focus your attention by noticing your breath. Your breath is a magical occurrence. Each breath is unique. Each breath occurs in the present. The cycle of life begins with each inhale. The cycle of life completes with each exhale.

So without changing anything about your magnificent breathing, watch the breath enter and leave your body. Without identifying your nose, feel where the air passes on the way in and on the way out. Without identifying your chest, feel how your body moves as you breathe.

Now use your breath to slide the focus of your attention to your hands. Breath by breath, focus your attention to your hands. Be aware that the sensations that you are experiencing in your hands are being experienced in the present. Each breath that you breathe is happening as you inhale and exhale. Observe as the sensations in your hands change. For the next few minutes, do not evaluate what you feel. Do not attempt to identify the sensation.

Now, feel your feet. Again, use your breath to turn the focus of your attention to your feet. Breath by breath focus your attention to your feet. Be aware that these sensations are happening in the present.

Now, I want you to use your imagination. I want you to imagine that your breathing has created a rainbow of energy that is glowing from your hands to connect with your feet.

Breath by breath, feel the energy flow from your hands to your feet. Repeat until the connection between hands and feet is made. If that connection is not happening, then just watch your breathing. It is not an Olympic event. You won’t lose points.

As you breathe out, feel the energy flow down your arms, out of your finger tips to magnetically connect with your feet. As you breathe in feel the energy pass into the soles of your feet. Your breath lifts the energy through your body to the top of your head.

Repeat the paragraph above, until you are ready to explore. That is the first lesson to help you to become aware and take possession of the present moment so that you can do your life’s work with every breath of your life.