Sit quietly with your spine erect but not stiff and relax everything that is not needed to hold yourself up.
Look around the room you are in and notice the chairs, pictures, books, table, tv, computer etc. Close your eyes and contemplate all you have seen. There are a number of items that may cause thoughts of wanting or not wanting. Thoughts that create disturbances in your mind and filling it with “heaviness.”
Next — let go of the objects in mind and contemplate only the walls ceiling and floor.
There is still some disturbance in thought that might arise; but much less than thoughts of the previous objects. Less heaviness.
Now — contemplate only the space in the room. There is even less disturbance than the walls. Contemplating the space reduces the distracting thoughts and the mind flows in a lighter freer emptiness.
Behind everything is the space of emptiness that can be touched as the opinions of wanting more or less better or worse good or bad is at least momentarily let go of.
Empty your mind — Be happy
Spiritual Gravity 