There are a variety of ways to do this. Personally, I prefer a straight backed chair so I do not risk meditating myself into a doze. A quiet room where you are unlikely to be disturbed is the best place. A small table to hand for your notebook is essential.

Rest your hands on your thighs. Focus your attention on your breathing. Be aware of it flowing in and out of your body. Sense the flow of each “in” and “out” breath. Don’t alter your breathing pattern. Just observe. Take your time.

After a while your mind will wander. If this was purely a meditative session, you would use the hyper awareness of your breathing to stop it wandering and keep your mind clear. But, for this purpose, having cleared your mind and armed by your reflections on Phase 1, you are going to encourage it to go exploring. To quote Frank McCourt, Pulitzer Prize-winning author:

Sit and quiet yourself. Luxuriate in a certain memory and the details will come. Let the images flow. You'll be amazed at what will come out on paper. I'm still learning what it is about the past that I want to write. I don't worry about it. It will emerge. It will insist on being told.

From time to time, take a break without completely exiting this meditative state. Simply return to concentrating on your breathing and the sensation as each breath flowing in and out of your body. Memories will seep into your consciousness.

Set a timer for, say, 30 minutes. Allowing 5 minutes to become meditative will leave 25 minutes for this initial foray. That is plenty to begin with. When the timer alert goes off allow yourself to complete the “recalling” of the current memory. Then spend a few moments recollecting what you have experienced and then exit the meditative state. Standing (slowly) and then re-sitting a couple of times is a good way to do this.

Imagine for a moment that your memoir will be a documentary film. These phases are the gathering of the “footage” from which the final production will be created. The more you have to select from, the better.

Repeat this phase until it ceases to produce any new memories or until you simply get bored with it. You can always return to it.