Also known as grounding and relaxation, is essential to good meditational practice. When starting out you may find it hard to settle and focus on your intended activity. Part of the reason is the state of mind in which you come to the practice. Life is full of hundreds of stresses and concerns, and even with the best will in the world you will still bring some of them with you. As a result you will need to make a conscious effort to put yourself into the right frame of mind, and put aside the material world.
When starting it is useful to establish a set place in which to work. You may dispense with this later, but while acquiring the skills of meditation and visualisation it is helpful. Find somewhere you will not be disturbed, by the phone, doorbell, or any other forms of distraction. Make sure there is enough room for you to sit on the floor, or on a chair, or even to lie on the floor. Initially you may be trying all sorts of physical postures.
You may wish to use some focal objects, a candle, pictures, or natural objects. It is often quite helpful to develop an area of focus, where you can place found natural objects, crystals, images and candles. The area should become a living mandala, into which you add things at will. A mandala is pictorial, and physical, of your own inner self, beliefs, or a particular focus. You may find yourself changing it quite often, as you grow and develop.
The use of music is optional. However, if you do choose to use music there are some important considerations. The music should not be so dull it sends you to sleep, but neither should it be too lively. You do not want to be listening to the music; its purpose is to add atmosphere. Another consideration is the technical issue. You do not want the tape clicking off during your practice. Nor do you want to spend ages messing around trying to get the music to play.
When first starting it is good to try out various physical positions. The suggested method is to sit upright on a chair that offers back support. But really it is up to you, be sure that you are comfortable and not in a position that may with time cause discomfort and or pain. If you lie on the floor it is an idea not to make the floor too comfortable. You do not want to go to sleep. During the practice you want to move as little as possible. The ideal is not to move at all, but this is not often very practical. Nor is it suited to all of the exercises. What you are seeking to avoid is excessive movement that will distract you from the intended action.
After working on any of these exercises, throughout this unit, it is useful to take a few moments to return to normal consciousness on completing the task. It is helpful to spend time writing down your experiences, and noting comments for next time. Also try to have something to drink or eat afterwards, as this will help you return to normal consciousness.
Silence
A frequently used method for grounding is just to sit in silence. You should just sit silently until you feel ready. However, this method is best suited to people who have established relaxation triggers.