The Basic Monadic Meditation from my book "In the Mind of the Universe: The Monad and You!" https://amzn.to/489vk5H  Read by Scott McCain. 

BASIC MONADIC MEDITATION INSTRUCTIONS

Step 1)  Disengage Physically. Delink from the world by turning off your electronic attachments to the outside world. Find a quiet room or put in earplugs and sit in a chair; don’t lie down. Keep your back comfortably straight and fold your hands in your lap. Be still. Focus on the feeling that your fully relaxed body is immovable in time and space. Time is slowing down and then stops; your awareness is focused on the static moment before you. Now, just relax and cultivate the silence in your body for a while.

Step 2)  Disengage Mentally. Extricate yourself mentally from the world by shutting off the verbal stream of consciousness in your own mind. With your eyes either closed or half-opened gazing in front of you, shut down your senses and ignore any outside noises. Remember, thoughts are things that accumulate and clutter up the mind. Halt that process, and just stop thinking—break the chain of thoughts—but still remain aware. Become comfortably numb to the world, and then remain stubbornly in this immovable, timeless state of mind. Pay attention only to the silence it creates.

Step 3)  Monadic Awareness. Just continue resting in this timeless present moment and try to keep your mind quiet and immovable. Try not to be self-conscious about what you are doing, including any expectations about this exercise. Don’t actively think of anything—if a thought intrudes, don’t follow it out. Let thoughts dissolve on their own.  Instead of thinking, focus on the feeling of empty awareness—your “original mind” free from all content and distractions. Just Be—just exist without thoughts in the pure monadic light that surrounds you. You are becoming only pure awareness. You are That. You are That-You-Are, and nothing else.