This week's avodah:

Please read chapters 25 and 26 in Bilvavi Mishkan Evneh book 2.

If you are meditating for a few minutes a day as a way to exercise control over the thought process, 
Step 1. smell something with a bracha
step 2. observe your breathing (2-3 minutes)
step 3. try mantra or contemplation (2-3 minutes)
step 4. smell something with a bracha
step 5 sit for a minute

If you are practicing your hisbodedus (speaking out loud to Hashem), here are some ideas how to do this.
(By the way, this is considered an unstructured internal form of meditation as well, since you are controlling your thoughts to be directed toward Hashem and your relationship with Him.)

1. Begin with gratitude
2. Teshuva
a. 4 steps 
b. yishuv hada'as (what do i want, what does Hashem want?)
3. first creation ratzon: "Here's how i want my day to look.."
4. second creation ratzon: "Hashem, i really just want to do your will, so i will take the steps and seuurender to You."
5. Hashem, I love you , thank You for loving me so much and for every kindness You do....which is every moment of life and breath."

please call or email me with any questions.  It is very important for all of us to be working in one of these areas (even for one minute a day)in order to progress to the next step. (aviva@aberman.net)

love, aviva rus