You can find meditation retreats, classes led by experienced instructors, or check out a book at the library, a class online or an audio download or app on your electronic device.

To meditate means to focus on something — an idea, your breath — and let it take up your world.

Step One: The Time Find ten minutes. That’s all it takes — just ten. You can work up to longer sessions or even add another ten-minute session to your day once you’ve got a good habit formed, but ten is all you need to get the process started.

Step Two: The Place Pick your place. Experienced meditators can practice anywhere, regardless of surrounding noise and commotion, but as a beginner, you will have more success if you limit distractions. Choose a spot in your home that is quiet where you won’t be disturbed. If you live with other people, let them know that you’ll need some uninterrupted time, so they don’t accidentally barge into your session. Leave your phone and electronic devices in another room unless you are using an app or listening to a downloaded session.

Step Three: The Posture Be comfortable. Sit in a comfortable chair or cross-legged on the floor. Try to avoid lying down, so you aren’t tempted to fall asleep! Sit upright, but don’t strain. Wear loose, comfortable clothing.

Step Four: The Session Focus. If you have an app or program to guide you, pay attention. If you are going it alone, choose a point of focus — your breath, a candle flame, or a mantra. If your mind wanders, that’s okay! Just greet each random thought and let it go, redirecting your attention to your object of focus. Don’t get frustrated by swirling thoughts. It’s pretty typical for your mind to go almost in overdrive the first few times you try this out. If you feel anger and frustration during your practice, observe it, acknowledge it, and let it go — it’s all part of the experience!

Step Five: The Habit Keep doing it. Practice does make perfect, and the effects of meditation increase as your habit grows. Since it is sometimes difficult to begin new habits, try stacking your meditation practice onto something you already regularly do.

Please refer to the book for more details on this activity.