Pull up a chair – preferably a dinning table or office chair. Sit down and quiet your mind. Make sure that you will not be disturbed and make sure that you feel comfortable and not in any discomfort.

Now try to sit as still as you can for as long as you can. At first you may find this to be quite difficult but with time and patience it will become easier. Pull all of your attention and awareness to your sitting. How is your posture and how do you feel? Are you sitting as still as you can?

Try to remove any out side thoughts that try to enter your mind. Keep your focus and concentration only on your sitting in that chair. Try to see if you can stay seated in that chair and your mind and thoughts only are on you sitting for at least 3-5 minutes.

Keep practicing this exercise until you can sit for up to 15 minutes with out any intruding thoughts popping into your mind. It may take some time but with determination you can do it.

Record in your psychic journal your experiences, how you found the exercise and any thoughts or feelings that came to you.