For those who are interested in meditation, but don’t know where to start or just haven’t found a method that works for you, I recommend Getting in the Gap by Dr. Wayne W. Dyer. The first few chapters discuss the benefits of meditation, but very quickly, he gets to the really good stuff—how to do it.
What Dr. Dyer refers to as “getting in the gap” is his technique for practicing Japa meditation, a centuries-old type of meditation that originated in India. The essence of this technique is to focus your attention on each word in a 10-word sentence, one word at a time. Beginning with the second word, you fall back into the empty space between it and the preceding word, repeating the sound of “ah” while you are in the gap. As you proceed through the sentence, you repeat this process of falling back into each gap.
And the book Getting in the Gap comes with a CD in which Dr. Dyer guides the listener through his Japa meditation technique. There is a 10-minute version for people with a busy schedule, and a 20-minute version for people who want to spend more time “in the gap.”
Although the technique itself is not religious, the choice of the sentence he uses is: “Our father who art in heaven hallowed by thy name.” This may turn off some people who could benefit from learning Japa meditation. If you haven’t found a meditation technique that works for you, I urge you to try this one whatever your feelings are about religion. In the words of Mother Meera (as quoted by Dr. Dyer), “All religions are rivers leading to the sea. Why not go to the sea directly?” Meditation can lead you to the sea directly.