There’s no right or wrong way. There is awareness and non-awareness. Many times we might run on a default mode of thinking that also affect our choices and behavior. The moment you realize you're lost in thought, that's awareness! The more you meditate, the more you will improve your focus and self-awareness.

It’s a misconception that meditation is all about silence and stillness. Each time you practice you may notice that it is a different experience than the previous time you meditated. Continue to be observant of your own thoughts and feelings to expand your awareness without judging or labeling them as good or bad.

• Sit comfortably on a pillow or blanket.
• Anchor yourself to be present when you feel distracted or when experiencing any unwanted negative thoughts.
• Practice non-judgement while meditating and remember compassion when any doubt or negativity comes in.
• If you miss your usual meditation time, be flexible and do it when you can. If you skip, simply resume the next day. You may even notice a difference in your days when you do meditate and when you don't meditate.

It will be helpful to select a meditation anchor to stabilize and steady your mind. It is natural for the mind to wander away from the anchor. When you notice this, gently guide your attention back into the body to re-relax and reconnect with the anchor. Every time you do this, you are developing the "muscle" of mindfulness and in time, the mind will naturally settle and quiet.

Useful anchors:

• The breath as it enters and leaves the nostrils.
• The rise and fall of the chest or expansion and release in the belly.
• The experience within the whole body as you breathe.
• Any other physical sensations as they arise.
• Sounds as they are experienced within or around you.

You can explore different postures by sitting on a chair or sitting cross-legged. You can also use a pillow or blanket as a cushion when sitting. If needed, you can lie down. What matters is you respect your body in any position where you can be most comfortable and alert.

Extra tips:

• Sit in a way the spine can be upright and relaxed in its natural curves.
• Allow the shoulders to relax back and down.
• Soften the facial muscles, jaw and tongue relaxed, chin slightly tucked in, back of the neck lengthened.