1) Don’t meditate in front of the TV (even when it’s off), or in front of the computer.
If you take some time to create a meditation-only space in your home, it’s more likely you’ll enjoy the experience, and not feel distracted and antsy. You can use any images or objects you find remind you of stillness, or peace, when creating this space.
2) Abide by the pleasure principle.
If it starts feeling terrible, STOP. At least in the beginning. There’s no point trying to ‘break through the pain barrier’ when you’re just starting out. Psychologically speaking, we will tend to gravitate towards that which is pleasant. So, if we have the memory of meditation as some kind of dramatic battle, it’s likely that we’ll try to avoid it like the plague.
3) Use a timer, and start with short times.
10 minutes is a manageable time to start with. If it feels comfortable, you can increase the time incrementally. But don’t force it. Humble steps work better in the long run.
4) Don’t force your body into an elaborate sitting position if you have an injury, or if it feels painful.
I did this, when I was 22, and screwed up my right knee trying to do full-lotus without being properly prepared. I learned the hard way that there is nothing sacred in a posture. Sure a meditation posture can definitely help to circulate energy and generate ‘fire’, but it’s not absolutely so. So if you have an injury, please don’t feel bad if you have to sit on a chair, or stool. As long as your back is upright, and your belly is open, it’s good enough to meditate.
5) If you are comfortable sitting on the floor, it really helps to keep your knees on the ground, with your buttocks raised higher then them, on a cushion.
If you have your knees higher than your buttocks, you get weird circulation things happening, which makes the experience rather unpleasant!
6) Don’t spend too much time worrying whether you are ‘doing it right’ or not.
There is no one judging your practice, and no ‘meditation police’ that are going to issue you a ticket!
[The link if you want more information http://theyogalunchbox.co.nz/category/yoga-community/the-meditation-guy/]