1. Time – Give yourself some time where there is nothing you must do or nothing immediately next; 30 minutes should do, however, I would recommend no appointments for at least an hour away; since they are effectively another upcoming distraction.
2. Paper – Get a pad of paper, your favorite pen – NO cell-phones, tablets, or computers allowed – I will explain why in a later post.
3. Place – Find a comfortable place where there are no distractions – it maybe hard to find that at home or the office; so you may want to try a few different places.  Did I mention no cell-phones, laptops, TVs, other noise if possible; something that is “white-noise” will be OK, if it doesn’t distract you and take your focus.
4. Sit down – I recommend sitting, no specific posture at this point – although there are many benefits from sitting up straight, but don’t worry so much at this point.
5. Breath – Just sit down and breath for a few breaths – in through the nose and out through the mouth.  Don’t worry about anything else right now.  Just breath.
6. Write – If a thought comes to mind and stays there, write it down.  As much or as little as feels right.  The begin again, Breath.
7. Repeat – Daily, if possible.

Give yourself about 5 to 10 minutes the 1st few times.  The 30 minute recommendation above is only to help reduce distractions; if all  you have is 15 minutes, a coffee break, time for a quick snack – use that.

Don’t worry about the right way or wrong way – that is not the point, practice will evolve over time.

For now just learn to get stuff, junk, thoughts, baggage, what-ever out of your mind – out of your Busy Mind and to get begin to cultivate a few moments each day for yourself

Repeat Daily – by repeating daily – you are beginning to train  your brain.   Yes – meditation is practice, but it is also training.  It comes through repetition and through practice.

From: (original discussion)