1. Understanding Meditation:

• What is Meditation? Meditation is a practice of training your mind to focus and redirect your thoughts. It's often used to increase awareness of yourself and your surroundings, reduce stress, and promote relaxation. Mindful.org
• Types of Meditation: There are many different types of meditation, including mindfulness meditation, focused attention meditation, loving-kindness meditation, and transcendental meditation. Each technique has a slightly different approach and purpose. Headspace

2. Preparing Your Environment:

• Choose a Quiet Space: Select a location where you are less likely to be disturbed by noise or interruptions.
• Minimize Distractions: Turn off your phone, close the door, and let others know you need some uninterrupted time.
• Comfortable Setting: Ensure the temperature is comfortable, and the lighting is subdued.

3. Posture and Comfort:

• Sitting Position: You can sit on a cushion on the floor, on a chair, or any position that allows you to keep your spine relatively straight and your body relaxed.
• Comfort is Key: Avoid positions that cause pain or discomfort, as these will become distractions.

4. Mindset and Expectations:

• No Judgment: Approach meditation with a non-judgmental attitude. It’s normal for your mind to wander.
• Be Patient: Meditation is a skill that develops over time. Don’t get discouraged if you find it difficult at first.
• Start Small: Begin with short sessions (e.g., 5-10 minutes) and gradually increase the duration as you become more comfortable.

5. Basic Techniques:

• Focus on Breath: One of the most common techniques is to focus on your breath. Pay attention to the sensation of the air entering and leaving your body.
• Body Scan: Slowly bring your attention to different parts of your body, noticing any sensations without judgment.
• Guided Meditations: Use guided meditations to help you focus and relax. There are many apps and online resources available. UCLA Mindful Awareness Research Center

6. Dealing with Thoughts:

• Acknowledge and Release: When thoughts arise (and they will), acknowledge them without judgment, and gently redirect your attention back to your chosen focus (e.g., your breath).
• Don't Engage: Avoid getting caught up in your thoughts. Simply observe them and let them pass.