• Pick a spot. Choose a quiet, comfortable place where you won’t be disturbed for about 15 minutes. Sit cross-legged or on a chair with your feet flat on the ground. Keep your back straight.

• Choose a time. Your first step in meditating is planning a time to start. If you have access to a quiet place, start now. If not, start tomorrow and schedule it in your calendar. Hold yourself accountable by telling someone your plan. Better yet, challenge a family member or friend to try meditation. Then hold each other accountable for meditating every day.When choosing a time, it’s really up to you; I like to meditate in the morning when I wake up, then again after lunch. I also meditate as I drift off to sleep. Since this audio file involves visualizing your day, I recommend doing it when you wake up.

• Be consistent. Think of meditation as a gym for your mind; you get out what you put in. Like any habit, it must be cultivated.

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