The Spiritual Self Schema (3-S) Development Program

ecommended that you awake 30-60 minutes earlier than usual to avoid
activating habitual self-schemas by concerns that this time should be
spent on other activities. Remind yourself that this time is special -- it is
for you to practice the skills needed for your Path and to experience
your Spiritual nature at increasingly deeper levels; it is therefore to be
safeguarded.
Posture. It is recommended that you assume a posture that is not
associated with your habitual self-schema, but rather, one that, with
practice, can become strongly associated with the experience of being on
your Spiritual path. The posture usually associated with meditation is
sitting cross-legged on a cushion or mat on the floor, with back straight,
and hands together resting palms up in your lap. However, modify this
posture based on your own physical abilities, remembering that the
posture should enable you to remain alert. Therefore, if you prefer to lie
down, lie on your back on the floor, rather than on your bed; or, if you
prefer to sit in a chair, sit with both feet firmly against the floor, and
back straight rather than lounging to prevent falling asleep.
Breathing. If you are a beginner, it is recommended that you close your
eyes. Begin by acknowledging your personal Spiritual Guide or your
Spiritual path and its destination, in whatever way is meaningful to
you. Affirm your intention to increase your power of concentration,
take one long breath in and out, and allow yourself to settle down.
Then, begin breathing normally and naturally through your nose. To
help you focus, you may wish to say to yourself 'breathing in' as you
breathe in, and 'breathing out' as you breath out. Breathing normally,
continue concentrating on your in-breath and your out-breath, but now
focus specifically on the sensations that arise and pass away as the
breath makes contact with the inside of your nostrils, the rim of your
nostrils, and your upper lip. Focus your attention just on this small area
and become aware of the sensations you experience as the breath travels
in and out. When thoughts arise, see if you can resist the desire to
engage them. Using your strong effort, make the conscious decision not
to follow them to wherever they may lead. As soon as you become
aware that your mind has wandered, gently, but firmly, pull it back;
return your awareness to the sensations created by the breath as it
moves across the area around your nostrils. No need to be discouraged
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