'Anandamayi: Give about three hours daily to meditation. Start with half an hour at least and increase slowly, without straining. One hour in the morning and - as you are not taking a heavy meal in the evening - two hours at night, will be excellent.!
First put yourself into the right state of mind by thinking of yourself as part of the One Life that pulsates in every animate being. Imagine that the Divine Light and Grace are showered on you, that you are bathed in them. Become enveloped in this great calm and quiet. Then, when you have have become very still and absorbed in this, concentrate on your breathing. Do not hold or force your breath, but simply watch the natural inhaling and exhaling.. If your thought wanders, bring it back to your breath.
Along with this, practice 'viveka' (discrimination as to the ultimate nature of Reality), or 'vichara' (enquiry into the true nature of the Self), all day long. When irrelevant thoughts come into your mind, remember that what really interests you is Self-realisation and therefore dispel them.
Throughout the day try to remember that you are part of that greater Life and see your work as part of a greater activity. Do not tell anyone about this meditation. Keep a diary and write down daily what experience you have had, how you feel about yourself and your work and your surroundings, how your outlook changes. This will in time become the diary of a mystic. As a businessman keeps account of his money, so keep account of the spiritual wealth that will come to you. Keep whatever spiritual wealth you get like a miser keeps his money.
Keep this diary entirely to yourself. Don't let anyone read it. If you have any experiences in your meditation, do not bother about them. Note them, look at them like a spectator, and just get on with your 'sadhana'. If you feel dejected that you are not getting anywhere, do not bother about that either, but just go on.
If this meditation produces conflicts in your life so that work and the company of others becomes distasteful, do not bother about this either. And do not give up sadhana because conflict is taxing. If you should feel called to stop all activity and live a purely religious life in time, do not blame me, for you have asked me for a sadhana. Meanwhile, do your work just as you take your bath or change your clothes, as a necessity that has to be attended to. It will then become less irksome and it won't worry you. Think of your work as part of a larger whole. Just as when you wash your ears or brush your teeth, you do it for your whole body, so your work should be thought of as a service, which is part of a bigger service. Avoid physical contact as far as possible. By touch, bad qualities may pass from one person to another. Keep aloof from others, but don't let them feel it. Inasmuch as the thought of superiority comes into your mind, you are pulled down. Keep the thought of God-Realisation with you as a companion day and night.
If at present you are free of the responsibilities for others, do not acquire new ones or bother about new activities or better jobs, but stay quietly in a good place, and get on with your sadhana as this is your primary interest.
When you meditate, sit in any comfortable position. You may change it if necessary, but slowly try to increase the time in which you can comfortably remain in the position which suits you best. You may go on with this even when you are indisposed or unwell. When you get tired, lie down and continue your meditation and fall asleep with it.
Whatever sadhana you do has to be done for God and not for your own benefit.'