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This is a very nice meditation which can be tried by anybody, even people who have never meditated before.
Firstly, I think it is important to think about where you are going to do this meditation. It should be a quiet room, where you will not be disturbed for half an hour. The room should not be too hot or cold, a nice cool breeze is perfect for stopping those sleepy moments creeping in!

Secondly, prepare your seat. You can either sit on the floor in a cross legged posture, but if you are not used to doing that, it is probably better to sit in a comfortable chair with a straight back. If you have some soft meditation or tai chi music you could play that in the background, but it should be at a very low volume, so as not to be distracting.

You are ready to start. Have you told the people in the house you will be unavailable for at least half an hour? Put a sign on the door, if necessary, to let everyone know you are busy. Take the telephone off the hook. Light some incense, if you have some. Not too smokey or too smelly, otherwise you will be distracted during the meditation. Put on some soft meditation music if you want to, and then sit comfortably.

Either fully close your eyes, or half close your eyes, and spend a few minutes reviewing your day, resolving to not think about problems or thoughts, apart from this meditation, for the next half an hour. Then, concentrate on the sensation of the breath, as you breathe in and out through the nostrils. Only concentrate on the sensation of the breath for three to four minutes, until the mind is feeling calmer and more peaceful.

Then visualise a ball of light and energy above the crown of your head. This ball of light has colour and form and is three dimensional. It contains the qualities you would like to have right now. Perhaps qualities of love, patience, concentration. Think of the qualities you need, and then imagine that the ball of energy above your head contains those qualities. The ball of light is constantly moving and you can see various colours within it. You might even hear sounds. Stay peaceful and relaxed, no matter what you are visualising. Now visualise the ball of light bathing your body with not only light, but the qualities you would like to have. Through the crown chakra on your head the light is entering your body and completely filling up every cell, organ, bone, and muscle with energising, light energy. You feel yourself acquiring the qualities you need and want. When the energy starts to overflow from your crown, you see the energy flowing to your family and friends, people you are acquainted with, people you don't know and people you don't even like. They are equally benefitted by this light and energy, but not only that, they also overflow with positive qualities they would like to have. From all the people you have visualised, who are overflowing with energy, the light that overflows from them, now returns to you and you see yourself once again being filled with light, energy and qualities.

Spend some time with this wonderful, relaxed feeling of being within the meditation, repeating the process when you lose concentration. At the end of the meditation, think about the positive energy you have created by doing meditation, and then think, may this energy truly benefit those people who need healing, particularly (you can now think about the people you know who are sick, physically, mentally or emotionally and need some positive help).

Find a comfortable spot to sit or lie down. Close your eyes and relax.
In a moment, I'll ask you to take three very deep breaths. With each
breath, I'd like you to inhale through your nose, making sure that your
stomach rises. As you exhale, I'd like you to breathe out through your
mouth, letting your stomach come back to its natural position. Go ahead
and take the three deep breaths now, inhaling through your nose and
exhaling through your mouth. Begin to breathe normally as you allow your
body and mind to completely relax.

As you continue to relax, I'd like you to imagine you're inside a large
kitchen. This can be your kitchen or someone else's, or even one that you
create from your imagination. Take a look around this kitchen now. As
you examine the surroundings, you notice a cutting board sitting on the
counter with a handful of lemons next to it. Imagine yourself taking one
of the lemons into your hand and bringing it up to your nose. Smell the
lemon now. Imagine that you grab a knife from a nearby drawer and
carefully cut the lemon in half on the cutting board. Take the cut lemon
and smell it again. How does it smell? Squeeze a small amount of the
juice into your mouth and notice it's strong taste. How does your mouth
feel right now? Go ahead and put the lemon down and continue to look
around the kitchen.

You notice a couple of onions sitting off to the side of the counter now.
Take one of the onions and imagine yourself carefully cutting the onion in
half with the knife. Smell the onion. How does it smell? Is the smell
pleasant? As odd as it may seem to you, go ahead and take a bite out of
the onion. Notice the different sensations you may be experiencing with
your mouth, your tongue, and your nose. Imagine the taste of the onion as
it lingers in your mouth.

As you look around the kitchen again, you notice a kitchen table with a
vase on it. The vase is filled with beautiful red roses. Put your nose
right up to the roses and inhale deeply. How do the roses smell? Do they
remind you of anything? Take a moment to note any thoughts or feelings
that emerge.

Go ahead and end this meditation for today by taking a deep breath and
opening your eyes.

This exercise is very quick and easy to do and the more often you practice
it, the more vivid your experiences will be. One thing that will help you
tremendously with this exercise is to actually get a lemon, onion, and a
rose and smell them before you do the exercise. In this way, the smell
will be fresh in your mind and you'll be able to more easily recall it.

A Very Nice Meditation

Smell The Roses.....Taste The Onions