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• Find a calm, quiet space where you can find solitude

• Decide on a specific time of day for your practice, possibly soon after waking, which will help set the tone for your day

• Find a most comfortable position, Sitting, lying on the floor or reclining against pillow.  Find your comfort zone but try not to slouch.  Keep your spine in alignment.

• Remove distractions, turn off your phone for example

• Set a timer for 10 minutes or so, especially if you are not using a guided meditation 

• Close your eyes and take a few deep cleansing breaths, in and out through your nose

• Gradually become aware of your breathing, how the breath moves through your body.  How your breath inflates your chest and abdomen.

• Relax your breath to your normal, gentle pace, but continue to focus on it's flow through your body

• Your thoughts may wander, that's ok.  When you've recognized they have, just bring your attention back to your breath

• You may feel tension in a particular area of your body.  If you do, on your inhale surround that tension with healing energy and release the tension with your exhale

• As you return your awareness to your surroundings, gently open your eyes and take a few cleansing breaths