1. Spend on meditation at least 2 minutes a day
That will be quite enough. It would be silly to say that you have no time to meditate. Two minutes – it’s very, very little! So no excuses!
2. Create a ritual
Link your meditation to a particular time of the day or to some action. For example, in the early morning when everyone is still asleep, or during your morning cup of coffee, or during lunch – chose the most convenient time to you.
3. Find a quiet place
It could be your home at the time when nobody will disturb you. Or it could be a park bench in some secluded corner. Or any other ‘secret’ place, not as crowded, where you can sit quietly for a few minutes. Meditation on the beach or near any other body of water is the most pleasant experience.
4. Sit back
You do not have to focus on your posture and think about how to maintain it. Sit in the way you want and which is most comfortable for you. Of course, it is desirable to keep your back straight, so that, if not difficult, you can sit on a chair with good back support or lean against a wall.
5. Start small
Start with at least two minutes. When you feel you can do it longer, gradually increase the time you spend on meditation daily. For example, after a week move to 5 minutes, after two weeks – to 10, and 21 days later – to 15 or 20 minutes.
6. Focus on your breathing
Inhale- exhale, slowly, intently. You have to completely focus on your breathing. Accompany each inhale and exhale, feeling the air coming into you, filling your lungs, and slowly leaving. Count: one- inhale, two – exhale, and so on until ten. Then start over.
7. Expand the boundaries of your practice
Meditation is not always sitting and focusing on your breathing. You can train your mind in everyday life, for example, during lunch, a walk in the park or even washing dishes. Do not just swallow your lunch but savor it slowly and chew thoroughly feeling its taste. Do not just walk around the park but behold the surrounding scenery. Notice the bright colors, sounds and smells. Focus on your sensations.
Even while washing dishes you can concentrate on every movement. How you are doing it, how the foam appears as the water is running down the plate. Thus you do something like a conscious meditation.