1. Sit upright in a chair or on the floor.

2. Close your eyes.

3. Breathe fully and naturally through your nose.

4. Become aware of the air passing in and out of your nostrils.

Simple, eh? All you have to do is pay attention to your breathing. If your mind wanders off, just bring it back to the breath circulating in and out of your nose.

1. Om represents the enduring strength and beauty of our true nature - the Buddha body (or garden within). Singing Om brings serenity, courage, and steadiness.

2. Ah is the eternal expression and energy of reality - the Buddha speech. Ah is associated with energy and empowerment.

3. Hung is the perfection of reality's oneness and connectedness - the Buddha mind. Singing Hung brings enlightenment and oneness with the infinity of all being.

Note. There is no right way to chant or sing sounds. Focus on your breathing, and your sound flow out naturally. You can chant syllables at the same pitch, or you can vary the notes. You can sing softly or loudly - it's all up to you!

1. All you need to do is focus your attention on the object.

2. If it's a small object, place it at eye level, 12 to 18 inches away from your eyes. If it's a large object, you want it to fill your vision without overwhelming you.

3. Gaze at the object. Don't stare - just look at it. Notice the objects shape, color, texture, and everything else as if you were seeing it for the first time. If your mind meanders, just refocus on the object.