Hi y'all,
A link below to a free downloadable meditation guide sample that may be of interest (explains all the how-to's).
http://www.aypsite.org/books-dm-sample.pdf
From Xanth's Phasing Primer:
"First step in learning to meditate is to learn to quiet your mind, this means quieting the surface thoughts you have throughout the day. These can equate to the internal dialogue you have going on in your head. I call these “mind interruptions”.
To learn to stop these “mind interruptions” you need something to focus your mind on to push those interruptions out. What you use to accomplish that goal is entirely dependent upon what’s best for you. The two most common are using your non-physical hearing and nonphysical sight to do this.
For hearing, you’re going to construct a mantra, which is simply a nonsense sound that you come up with which has no meaning that you’ll repeat in your head. Its job is to push the internal dialogue out of your head and replace it with uniformity."
The linked guide adopts an internal mental mantra ("I AM"). The author takes an interesting approach to yogic techniques, spiritual yet scientific, he has many decades of experience with yoga but recommends techniques which yield the greatest benefits to one's waking life, and combines different practices with this in mind, leaving out anything he consider superfluous to this aim. Of these, this technique of deep meditation is considered the most important core practice, and closely aligns with Xanth's suggested hearing object of focus during meditation, so this may be worth a look for those interested.
A link here also to a free guide based on the author's take on spinal breathing pranayama, which is a core technique of Kriya yoga, and is considered one of the more powerful (but also safe and easy) pranayama techniques. In more esoteric terms meant to be good for mobilizing energies, but also great at promoting deep states of physical and mental relaxation (a fair bit of science to back this up) and makes an excellent prelude to the meditation (recommended to be adopted prior). Both practices may assist with getting oneself into the correct primed state for attempting projection.
http://www.aypsite.org/books-sbp-sample.pdf