The Spiritual Hierarchy have sent. instructions and a Meditation schedule for someone who has just received their First Initiation; you may find this useful.

It is important that all Meditations are balanced; by that we mean equal amounts of time spent meditating on the Light and on the Sound.

The reason being is that they both teach in different ways, one is a passive teacher, the other an energetic teacher; both have their very important place to guide the Initiate to their Goal.

It is also important to start and finish with the Light Energy.
Remember that if you are not aware of the Light and/or the Sound you are not making progress along the Path.

Suggestion for a long meditate.
10 mins Mantra
30 mins Light
30 mins Sound
10 mins Mantra
30 mins Sound
30 mins Light

For longer/shorter Meditates just increase or reduce the times proportionally.