First things first, put yourself in a space where you won’t be disturbed. Preferably a small room with a closed door. If you live with people, tell them that you need time alone. You choose the amount of time. I’d suggest starting with at least 15 minutes.

Once you’re in your quiet space, you’ll want to get the wiggles out. Do some sort of physical movement. This will settle the physical body so that it can be still. Personally like to do at least 5 minutes of general shaking, twisting, bouncing and/or stretching. Set a timer if you are bound by time and if you want to see how much wiggling you can do in 5 minutes. You’ll find a flow once you get into a routine.

Now that the wiggles have been dispersed, sit down either on the floor or at the edge of a comfortable chair. For those sitting on the floor, I’d recommend sitting on the edge of a blanket to lift your hips and bum. This will descend or tilt your hips and legs so that they are slightly lifted above your legs.

Place your hands on your knees palms face up (to receive), palms down (to draw inward) or in your lap (to center). Begin breathing in through your nose and out your mouth. Close your eyes and continue in that way. When it feels right, breathe in through your nose and out your nose.

Next choose your intention. Why are you choosing to meditate? Some reasons could be to simply quiet the mind, release emotions and thoughts, make space for clarity or to be with the self.