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We now begin the journey into the meditative state.
ENTRY INTO MEDITATION:
We continue to focus the eyes on a point, as if looking thru the "third eye". And continue to focus our mind on the breath, breathing in the nose, and out the crown.
We will now start counting backward from 100, slowly, and silently, in time with our breathing. In with a breath thru to the diaphragm, 100, slight pause, and exhale thru the crown. In 99, slight pause, and out. We continue this until we reach 1.
During this countdown, you may feel your eyelids becoming heavy, no need to fight this, allow them to close. About halfway thru, if you haven't closed your eyes, you may ease them close. Even though you've closed your eyes - keep your eyes fixed on the same point. They should be in the same position even when your eyes are closed.
Throughout the countdown, continue to look thru the third eye whether eyes open or shut, and continue breathing in to the diaphragm, and out thru the crown. Slowly, while counting down.
Especially when first starting to practice meditation, it is likely you will not have entered the alpha state after just one countdown. After reaching 1, mentally tell yourself, "I will now go deeper into meditation", and begin a new countdown.
It will take an attempt or two to figure out if you can complete one countdown in the time you've allotted. I'd suggest that you do want to complete at least one countdown. If time does not permit - DO NOT count faster. It's better to count slowly, even if you don't make it to 1. Even if you don't get into the alpha state, your mind and body will calm incrementally along the way. If you're meditating for the 30 min I recommended, you should have time.
You'll need to find a balance between how many countdowns you do, in the time you've allotted. I'd suggest no more than 3 countdowns, though you may do as many as you like.
Whether you actually reach the alpha state, is not important. As you become better at meditating you WILL get there. Don't worry about this. Wherever you land is better off than where you started!
As you become practiced in meditation, you may find you can start from lower numbers. This will take time, though, as I said, practice practice practice. I wouldn't recommend doing this until you have some confidence that you are reaching a meditative state. You will recognize this, as it is a peaceful, quiet place for mind and body. Your thoughts will not be distracted, and your mind will remain empty, or focused on your mantra.
DISTRACTIONS:
Especially when first starting, distractions are inevitable. Oh, I forgot to call Aunt Jane, or gee who farted... Here's the #1 thing to remember. It happens! Don't worry about, don't dwell on it, and especially don't beat yourself up. It WILL happen. Simply push the offending thought out of your mind, brush it off, and return to your mantra.
Each time it happens. Don't get tense over it... brush it off, and back on the path! Don't worry about how long it takes to get to alpha state. Don't worry about failures. If you keep going, you WILL succeed. Did I mention this takes practice to become really good? Doesn't hurt to reinforce that! And you don't need to hit alpha state to start realizing benefits!!! That simply maximizes the benefits. 'Nuf said? 
EXPERIENCES DURING ENTRY AND MEDITATION:
There are a number of things that people may experience during entry to or within meditation. These are all normal. You may experience none, one, or many of these things:
See colors and/or patterns in your visual field; feeling of floating; feeling of descending or rising; feeling or hearing your own heartbeat; feeling or hearing your own bowel sounds.
Other things that can be experienced, though usually require an active desire or pursuit of:
Recalling memories once thought forgotten; lowering of the heartrate and/or blood pressure; alterations of body temperature; and others. Of these - the ability to recall memories is the easiest; the others take more time and practice.
TIME IN MEDITATION:
Ideally, before each meditation, we should have a plan for that session. What do you want to do while within meditation. Best if you have a plan and stick to it for each session. But if you do need to change something, don't stress about it.
When we complete the countdown, we are in a meditative state. If you've become proficient, your brain will be in the alpha state. Regardless of your brain state, while in the meditative state, you can do a number of things:
- Simply enjoy the state, and do nothing; remain empty, or continue your mantra.
- Focus on what you'd like to improve. Use self-affirmations... ie: I will be better at managing my stress. I will react with thought and kindness. I will react with grace. etc...
- If you have a problem, you can reflect on that problem. You're more likely to find an answer either within meditation, or days afterward.
- If you're having difficult remembering something, you can review it in your mind's eye.
- If you're nervous about doing something, you can visualize a rehearsal.
- If you're fearful of something, you can work to de-sensitize yourself.
Our brains are an amazing machine. And not unlike a computer, they can be "re-programmed". The meditative state is the best place to accomplish this.
EXIT FROM MEDITATION:
When you're ready to exit meditation you should follow this procedure. You should follow this procedure even if you are disturbed out of meditation, by outside events. If this happens, close your eyes, and follow the exit procedure.
We do this for a number of reasons. Meditation is a habit we want to integrate into our lives. It becomes a pattern that becomes part of us. This is best accomplished by following the same habits to enter and exit meditation. It sets up mental and physical expectations. All of this eases the ability to get into and stay in the meditative state.
Another reason to follow the exit procedure is because if you become a meditation master, and you start to levitate - the exit procedure will bring you down gently! Exiting meditation abruptly during levitation can make for a bumpy landing!
Exiting meditation is easy. You will simply count, SLOWLY, from 1 to 5, along with silent verbal reminders and affirmations. So it will go like this:
1, I will now come out of meditation.
2, I will feel refreshed and feel better.
3, I am coming out of meditation.
4, I will feel calm and relaxed.
5, I am out of meditation, feeling refreshed, and better than before.
You can now open your eyes, take a deep cleansing breath, and take your time getting up.
Congratulations! You've started the learning process into meditation. With practice comes experience, and with experience comes all the benefits! As I said in the Intro, some benefits you may recognize immediately, some come with time, and some with better proficiency.
WHAT NEXT:
"Rinse and repeat"! Keep at it. If interested you can explore variations of meditation in greater depth. But if you do nothing else but these basics, you will enjoy all the benefits. Be patient, and don't be hard on yourself. EVERYONE can do this.
I now return you to your regularly scheduled program....
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Meditation 
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Meditation/mindfulness 
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Meditation 
