First of all, quiet down a bit and find a comfortable seat. Your favorite

armchair will do, or, if you want to sit cross-legged, try that. Sit up

straight as you can without making yourself uncomfortable. Sooner or later

you'll have to learn to sit with your back straight and your head, neck and

chest in a line. For the moment just get really comfortable.

Now as you sit comfortably, your mind wanders. It turns to fantasies,

memories. You think, what is this about, this meditation? What am I doing?

If you don't hold on to any of these thoughts, but just let them keep

flowing by, you are already in the act of meditation. This is it. You're

doing it. But one of these thoughts may grab at you and lead you off into

plans, fantasies, memories or problem solving. Then you're just thinking,

not meditating.

Here's a way you can keep from getting too lost in your thoughts. See your

thoughts go by as if they were leaves floating down a stream. But focus on

the stream. The leaves drift by, being moved this way and that by the

eddying water. On some there are drops of water that glisten in the

sunlight. Let the leaves, the thoughts, float by, but keep your attention

on the water itself. Your mind may dwell on a sound, a memory or a plan, or

any of a thousand things. When you notice your mind clinging to any of

these, these leaves, very gently bring it back to the stream, back to the

water flowing. Let the leaves float by. Don't get angry because your

attention got caught, for that anger is just another leaf. Don't get

frustrated, because your attention will get caught thousands of times. Each

time, very gently but firmly bring it back to the flowing water. Now try

this meditation for a few minutes.

This is the beginning of the quiet mind.

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