Wear clothes that allow you to sit and breath comfortably. Sit with your spine straight, and listen to the audio file below. You will notice that there are several silent moments. They are your ports of entry.

Make sure you have a sketch book and colouring pencils close by. If you are a musician, music sheets and a pencil will do just as well.

As for any meditation, if physical or emotional discomforts arise or thoughts come up, just pass through without judgment.

The meditation is in MP3 format: