Know that mediation is work. As a beginner, your mind is going to wander. "The first 30 seconds or so, you're doing well but then you start going through your to-do list. When that happens, gently bring your mind back to the breath—your anchor.
Do it anywhere. You can meditate on a train, on a plane, on a bus. You don't have to don a leotard and assume the classic lotus position. Just sit in a comfortable position, with your eyes closed (if possible) and notice the sensation of the air as it comes in through your nose and goes out again.
Make up a mantra. As you breathe in, mentally repeat the word "relax" or my favourite "clear" and as you exhale, hear the words "let go." Doing so immediately sends a message throughout the body. You'll notice a release of tension in the belly, the jaw and the forehead.
Start slowly. It is recommended that even the most eager beginner only set aside 5 to 10 minutes a day for the first few weeks. That way you can build on your success. If you say that you are going meditate for 20 to 30 minutes, that's usually too much. Once you do it for a few minutes and enjoy it, you'll notice that you are calmer and you're more apt to increase the time.
Hit snooze on yourself. In the morning don’t leap out of bed. Take a few moments to feel the mattress beneath you, stretch, and with your eyes closed, practice feeling your breath.
Take a hike—literally. Go for a walk and notice the grass and the trees; take in the air; feel the rhythm of your stride and breath. Come back to the beauty of nature.
