1. Find a quiet, nurturing space that can you can make into a sacred place where you won't be disturbed.
  2. Smudge the room with sage or spray it will a sage spray to clear the energies from the space.
  3. Make yourself comfortable, but not too comfortable. Sit in a upright position and support your back by sitting on a folded blanket, yoga bolster, pillow, etc. Make sure the room is warm, but not so warm that it will make you sleepy.
  4. Set a timer. Commit to only meditate for 5, 10 or 15 minutes once per day. Stick with that boundary until you feel comfortable sitting for longer. Eventually, you will experience the benefits and no longer need a timer.
  5. If silences is too much at first, then use quiet ambient music to create a peaceful mood and set the atmosphere.This will help you move into a relaxed state of being.
  6. Set an intention. This helps to focus your meditation practice.
  7. Focus on your breath or a mantra or positive affirmation that you repeat to keep your mind from wandering. if it does wander, gently bring it back to the breath, mantra or phrase. Do your best to keep yourself present.
  8. Observe your thoughts without judgment. Notice how much they clutter your mind. See the meditation as a way to "wash" the clutter away. Over time you'll begin to notice the benefits throughout the day of even a brief daily practice.
  9. Ideally, you'll want to practice meditating in the morning when you rise and in the evening before retiring. This is also a good time to set your intention for the day and at day's end reflect on your day.
  10. Be loving and kind to yourself as you establish a regular daily practice. It is worth the effort, but as with any new habit, it takes time. So go easy.