Week 1 + 2.

Spend 5 minutes every day, sat quietly in a dimly lit room. (Just after one has woken is often regarded as the best time to meditate). Relax your entire body, from your head to your toes, then imagine your head. See inside your head and see it still with an inky blackness, total calm, total peace. Then see a pinprick of light in the very centre of your head, small, but bright, and growing in size until it is the size of a penny, then hold this image in your mind. for 5 minutes. Do not be distressed if other thoughts enter your head, just acknowledge them, and return to the exercise. After 5 minutes, become aware of the room you sit in again, and in your own time (don't rush) go about your normal business.

Week 3 + 4

As before, sit quietly in a dimly lit room. Relax your entire body, from your head to your toes, deep and calm. Imagine an ocean, a tide of love and white light flowing around your feet. See this tide of white love strong and powerful, but gentle in it's effect. Then imagine it flowing up your body. First swelling into your calves, bringing healing and harmony, then on to your knees. Slowly, but surely the tide comes into your entire body. Into your belly, warm and soothing, light and love filling your being from the bottom up.

Rhythmically like the sea the tide of white light ebbs and flows further up you body into your chest, spreading health and goodness further up your body. As this is happening, notice that now it is starting to rain around you, little white droplets of light falling gently onto your head and shoulders from above, exploding into tiny, gentle stars of light as they land like a Christmas scene. See this image with your minds eye. See the light from above and the light from below meet and engorge your being with warmth, light and protection. At this point you know you are one with the universe. Hold this feeling for two to three minutes. Become aware of the room you are sitting in again, and take some time to become fully awake. But remember that feeling inside during the meditation, and remember to take it with you, and pass it on to others throughout your day! (this exercise should have taken about 10/12 minutes to complete)