Be relaxed. If you have music playing, keep it low. Have no singing or voice as vocals will distract more than help. Close you eyes softly and start repeating your phrase in your thoughts. Keep the tone low and soft.
After a number of seconds when you feel you can repeat your phrase and do something else at the same time, keep your phrase going and start listening to your breathing. Your breathing will not sound smooth and rhythmic at first, and this is the second thing you do while listening to your phrase, you smooth out and relax your breathing.
As you have your phrase going in the background and your breathing in the foreground slowly start listening for other voices repeating your phrase. This is a the third audible event you will do. Listen for other voices repeating at the same cadence you are in the background. It may sound funny to you, but voices will be there if you listen closely. Be aware of other separate and distinct voices repeating the same syllables you are.
You may hear many different voices, from both sexes, and all ages. These voices are helping you and are natural. Let the voices take over for you. Hear the voices repeat your phrase behind the sound of your breathing. The phrase is there in the background and there is no longer any need to pay attention to it.
You may start to see a visual pattern or possibly scenes. Your vision a movie screen – this is important, do not attempt to look around. Looking around or focusing on what you see may wake you. You are simply a casual observer. Let whatever you see flow across your personal movie screen without trying to interact with it. Look at what you see without thinking about it.
For me, repeating nonsense words starting with ‘B ‘, I will start to see shapes like individual honeycomb cells flowing outward from the center of my vision. Sometimes the shapes are solid and other times they are only wavering lines. They usually look like they are projected onto a screen from a movie projector.
If nothing happens to wake me, they go away to be replaced by other scenes. Some of them make sense, and some do not. I let them flow and change as they will. Once in a while there is a someone there talking to me. I listen without taking part in the conversation.
If you are successful to this point, and you have visual, and auditory going on, you have arrived! The surest way I know it is occurring is I feel like I am partially out of my body. If I am sitting, I feel like am halfway to standing. If that feeling happens do not think about it. You are only observing.
It may not feel like it, but if you experience the above you are in a meditative state! For me, the auditory phrases drop off, and as I mentioned the visual changes from moving shapes to scenes or appearances. I let them flow and try not to interact with them or make sense of them. It is important to remain an observer.
Try not to focus on what is happening. Let yourself be an observer rather than a participant. If you are being spoken to, hear the words without hearing them. Simply let them flow through your hearing. If you are seeing images, do not contemplate what you are seeing, look without trying to make sense of what you see.
This hardest part of meditation is learning how to meditate. If you are familiar with the idea of Lucid Dreams, it is almost the same feeling. In a Lucid Dream you know you are sleeping but you also are aware of what is going on around you. With practice you learn to control what is going on.
It is almost the same with meditation, though you first want to achieve the state before you try to control the action. If you become impatient and start paying attention, or controlling what is going on you are back to where you started.
One final thought, though you can find hundreds of pictures of people in meditation poses. For now, leave the posing to them. What you need is somewhere where you are comfortable and not standing. Beyond that it is all what makes you the most comfortable as pertains to light, sounds, surface, and clothing.
