Buddhism

the instructions are:
sit in a good meditative posture (as described on the mindfulness tapes). close eyes. Look straight ahead thru your closed ideas.
and you have a mantra. I'm sure you know what a mantra is, but let me describe it the way the jyoti teacher did, as there can be different interpretations:
a word or phrase which is uplifting and has meaning for you.

Then-- all you do is slowly repeat the mantra, and look out thru closed eyes.
If attention strays (which it will!) gently bring attention back to the mantra.

I started doing it 5 minutes a day, (about one year ago). I am now up to 20 minutes.
Last November, I became very conscientious in my practice, and I rarely - if ever- miss a day.
For me - it has been powerful, transforming..
I will not say more in detail, so I don't bias you.
but if you try it, we can share our experiences.

This is the website of the jyoti that I learned:
http://www.sos.org/page/the-art-of-meditation.html

You will see a lot more there. I personally do not care about the dogma that goes with it. Not saying there is anything wrong with it; it is not for me.
I just do the meditation.
~~
re Sam Harris,
the only book by him I have read is the one on spirituality that I mentioned. I understand he is an "anti-religious" writer.
For me that is OK, bec. I do not care about religion. His idea in this book is that one can be spiritual and have a meditative practice without any religious trapping.
I did not find very much mention of religion in the book, to me - it does not "bash" religion, but perhaps you will feel differently..
--
Could you link me to the noise/sound page you mention posting here?
I'm interested to check it out, altho I don't use any music when I meditate.

A meditation teacher of either jyoti or mindfulness would not recommend musical background - but of course that is up to you.

have fun and I will look forward to reading you impressions/experiences.