Schedule a regular time to meditate ideally on a daily basis. Start with short periods of time, e.g. 5 minutes and then slowly extend the practice time to 20 to 30 minutes. (Set a timer with a nice bell tone).
Before you start, it can help to stretch your body a bit.
Make sure you are sitting comfortable, stable and balanced (no tight clothing or shoes). It doesn’t have to be a lotus position.
Find a quiet place (reduce distractions, e.g. turn off your cell phone).
Don’t immediately meditate after a meal.
Allow your eyes to close or have a soft gaze.
Set an intention when you start the meditation.
Allow your thoughts and feelings to appear and disappear without judgement or critique. Try not to get caught up in them.
Don’t take your thoughts personally. You have thoughts but you are not your thoughts.
Make your breath the main focus of the meditation. You could also choose to focus on a candle flame. A steady focus can help you to stay in the present moment.
Express some appreciation, gratitude, compassion at the beginning as well as the end of the meditation session.
Practice with (free) guided meditations.
Learn more about mindfulness with (audio) books and App's.
