1) There is no time limit go until you feel the need to stop First, find a comfortable place where you can sit without distractions for at least 15 minutes. Wear comfortable, loose-fitting clothing.
2) Check in with your body the objective is to be comfortable Sit comfortably with your back upright and without back support, if physically possible. Or, if you can stay alert, then you can sit back or recline.
3) It takes time to re-train your mind be patient yourself Close your eyes and focus within. If you find you're thinking of items that will distract you, it's OK to write them down and empty your mind.
4) Give our mind something positive to hold onto Focus your attention: You can focus on your breathing. Watch your breath, in and out. You can repeat an affirmation (a positive statement about yourself or life). If you use affirmations, focus on feeling what it means to you. Using High-Tech Meditation, you can focus on the music. Listen to every note. If you notice you're not listening, return your attention to the music. Alternatively, you can use any other method with which you feel comfortable.
5) Your mind is not your enemy If you notice your mind thinking, that's normal. Bring your focus back to your technique. You cannot meditate wrong. Allow whatever experience happens.
6) Finish with a loving intention When you have completed your meditation session, it is a good idea to give yourself a few minutes to acclimate slowly back into the activities of your day.