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Hi again

You do not need to have any special postures or breath in any special way. Either lay down or sit in a comfortable chair, preferably with your back supported and erect. You want to be able to relax without falling asleep.

Focusing on your breathing is a form of observation which can lead into mental vacancy. However, you want to learn to observe your thoughts so it is best to practice that.

I have followed these meditation procedures for a few years now, and it is very effective. Before I found this way of learning to meditate (from the book Initiation into Hermetics) I was very confused as to what meditation was. With regular practice I have found these exercises very effective without having to worry about breathing in strange ways or sitting in odd positions.

Meditation involves all three to some degree: Observation, Focus, Vacancy. If you are new to meditating it is good to isolate each technique and practice it separately to strengthen it. You can meditate on a situation by focusing on the situation (thinking about it) or asking a question, and observing the feelings/thoughts that arise.

Meditation makes you more aware, it won't necessarily get rid of your problem. Once you are aware of the issues, you can then transform those thoughts/qualities to your benefit.

The reason practicing mental observation will help you is that in ordinary states you become more observant of your mind! So, before you may not have noticed your thoughts... but after practicing for a few weeks you will start to be more observant of your mind in general.

I hope this is clearer now.

Paul

Mental observation meditation is very easy. You can start with 5 minutes a day and work your way up. I describe how to do this at http://www.hermeticspot.com/mediation_primer.html

Meditate what it is about this situation that makes you react in that way. You may discover that these thoughts may be coming from a passion, in that case you can start to combat that by creating an affirmation. It may be that you feel very nervous for example, in that case you could say "I remain clam in the face of (your situation)".

Repeat your affirmation before going to bed and on waking, also when you find yourself in that situation, focus on (for example) being calm.

Duration: 10-30 min.
Night/Day/Both: Both
Music Yes/No (Music a detriment or helpful): No. Neither helpful or deterring.
Where you meditate: In my chair ... sometimes in using the asana
How long you've been meditation:  a few years now
Positive results: Defiantly! Deeper connection, much more mental clarity, more peaceful, insightful, vigorised, etc.

http://www.hermeticspot.com/meditation_primer.html

Regarding sound however, I've been to a gong meditation with a group once - the gong sound had some interesting effects.