In a guided meditation session, you will invariably start with some form of meditation ritual. Starting with a ritual begins to create the right context for the guided meditation class. The ritual itself will start to put you in the right frame of mind. Like the altar and accessories, this is not a necessary part of learning to meditate, but it will help you integrate the practice into your life.

Taking a little time out to formally get into your meditation creates a metaphorical space around the experience - an entry and an exit.

Here are some ideas for physical activities you might like to try before you begin your guided meditation. Choose any of these suggested elements and put them together in an order that suits you.

• Do some stretches
• Light a candle
• Burn incense
• Ring a bell
• Place an ‘offering’ on your altar - food, flowers, a stone
• Rub a pebble
• Touch the objects on your altar

Physical Exercises

It’s not essential to do any physical stretching before you sit down to meditate, but it can facilitate the process. Here are some suggestions, but try to develop your own routine.

The exercises should not cause you any physical strain at all, or tire you out.

• Neck rolls
  Roll your head five times clockwise, then five times anti-clockwise.
• Shoulder rolls
  Roll your shoulders forward five times and then backwards five times.
• Spine twist
  Sitting cross-legged on the floor, twist your torso to the right. Hold your right knee with your left hand and maintain the position until you feel relaxed. Do the same on your left side.

To mark the end of your guided meditation session, you will be encouraged to exhale slowly and stretch. Reverse (or ‘undo’) some of the things that you did to begin with. For example, blow out the candle, douse the incense, ring the bell again.