Find a peaceful, distraction-free location: Turn off your phone, television, and other electrical devices that might disturb or distract you during your practice.  If you want to use background, choose something relaxing, repetitive, and neutral with no words, such as rain or ocean sounds, if you prefer music or sound in the background.

Find a comfortable position to meditate in: Most meditations are done while seated.  Sitting cross-legged on the floor, on a chair, or lying on the floor with a blanket, pillow, or cushion elevating your hips are all options.  But there is no specific posture.  The objective is to find a posture that you can keep comfortably for several minutes.

Create a routine: In order to get the advantages of meditation, you must first try to create a routine.  It’s about trying to make a habit out of it.  Make a timetable for yourself and try to meditate for at least five minutes every day at the same time, such as before bed or when you get up.

Start small and slowly: For beginners, meditating for more than five to ten minutes may be difficult.  To begin, choose a time limit of between five to ten minutes.  The length of the meditation session is less crucial than practising meditation on a regular basis, as meditation could be compared to a type of mental training.  So similarly to exercise as our practice becomes more established and our stamina to sit for more extended sessions improves as we practice.

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Bibliography

Choden, & Regan-Addis, H. (2018). Mindfulness-based living course. New Alresford: John Hunt Publishing.

Germer, C., & Neff, K. (2019). Teaching the mindful self-compassion program: A guide for professionals. New York, NY: Guilford Publications.

Wolf, C., & Serpa, J. G. (2015). A clinician’s guide to teaching mindfulness: The comprehensive session-by-session program for mental health professionals and healthcare providers. Oakland, CA: New Harbinger Publications.