This meditation is taken from one of "many" Rampa's books which I have in my study. I'm unable at this time to give the book name and page, however, I will be working on the reference. Please e-mail me for furtherl information. Thank you!

Here's some excerpts from Rampa's Meditation:

"Keep to a Rigid Time Table ---Same room----Same Time----Same robe or clothing." (Rampa's Note:) A robe with a hood keeps the outside world out)."

"Have as a first meditation the meditation of LOVE. Think kind thoughts towards all creatures who live.

2nd meditation which causes you to think of those in distress. As you think of those in distress you really "live" their sorrows and their miseries---out of your compassion you send thought-rays of understanding and sympathy.

3rd meditation you think of happiness of others, you rejoice that at last they have attained the prosperity and all that for which they long....you project to the outside worlds thoughts of joy.

The 4th meditation is the meditation of evil...you allow your mind to meditate upon sin and illness...think how narrow is the margin in between sanity and insanity, health and sickness.
How brief is the pleasure of the moment, and how all-encompassing the evil of giving into the pleasure of the moment...think of the sorrow which can be caused by pandering to evil.

The 5th meditation is that which we attain serenity and tranquillity. In the meditation of serenity you rise above the mundane plane,...feelings of hate and soar above even feelings of earthly love because earthly love is a very poor substitute for the real thing.
You are no longer bothered by oppression nor do you fear, or want wealth for its own sake...only for the good which you can bring to others with it.

In the state of serenity you can regard your own future with tranquility knowing that you at all times are going to do your best and live your life according to your own evolution.
Those who have attained to such a state are well on the way of evolution, and those who are, can place reliance upon their knowledge and upon their inner knowledge to free them from the wheel of birth and death."

Namaste,
Nameless_one