I am always asked about a quick and simple meditation technique that helps calm the mind, body and soul. Here is an easy one - my black square meditation.
Note. This is a tried and tested method that I have used personally.
Using blue tac or double sided tape, stick the black square onto a light coloured, or preferrably white background, making sure it's at eye level when sitting down.
Sit comfortably, with the black square positioned one foot in front of you, at eye level. Now casually gaze at the black square for two to three minutes. Let your eyes focus in and out.
This re-focusing is your brains way of correcting what it believes to be a temporary malfunction. When it is unable to maintain focus using your physical eyes, it will begin utilisng all other resources available to it. Gradually, you will begin to feel pressure at the middle of your forehead. The pressure is on your pineal gland, and the feeling is completely normal.
After two or three minutes, close your eyes and observe - listen, breathe, feel, and sense. Sit for as long as you desire. When ready, open your eyes, drink some water, then go about your day, as usual.
Repeat this process for fifteen to twenty one days, preferrably at the same time each day.
Gradually, you will begin to notice changes to your awareness. You may begin to have more prophetic dreams, be more conscious of your surrounds, be able to sense beyond the physical, read minds, easily and honestly judge characters, be aware of things before they happen, and for traders, you may be able to sense market movements before they happen.
The benefits are limitless.
Caution: In this case, less is more. Do not pressure yourself to gaze at the black square for longer than two or three minutes. Remember to casually gaze and not focus on the black square.
As always, a healthy diet and plenty of fresh water will only benefit any energy work that you do.
Final words - become more conscious of your environment and of yourself. Spiritual growth is rapid when utilising this meditation method.