Here is some advice to settle down before you meditate:

1. Choose a good time to meditate. The best times are early in the morning just after you wake up, and then again at happy hour, right between work and dinner. Ideally, you meditate at least one-hour after eating or before you have a big meal. The body likes rhythm, so choose the same time each day, and make it a routine, just like brushing your teeth or taking a shower. If you can’t do it at your regular time, do it when you can!
2. Find a quiet spot to practice. Ideally it will be somewhere where you will have some privacy, where you’ll be undisturbed, and be away from your electronics. If possible, sit in the same spot each day, though you can really meditate anywhere. Make it special with inspiring books you love, a journal and pen, a candle or incense if you are into it.
3. Get comfortable and cozy. Sit up in a posture in which you can be still for the meditation period. Find a blanket or a shawl you can easily wrap around you, so if your body’s temperature lowers a bit, you won’t be uncomfortable. Be sure you give yourself permission to shift your posture slightly if you need to.
4. Determine how long you will meditate for before you start. Choose a period of time from 10-30 minutes. Don’t make it arbitrary. This commitment puts your mind at ease during the practice. Staying with the entire practice session will help to make last changes in the brain so you become more responsive and less reactive.
5. Go analog! Put your phone on DND or airplane mode. You can use it for a timer, but don’t choose anything that will “alarm” you when the meditation ends.
6. Create a soothing vibe. You can light a candle and use aromatherapy or incense if you are into it. Scents can help to create a mood (churches and temples use them!). Turn off all other sounds and sensory input if possible so when you close your eyes, your attention is easily drawn inward.
7. Bookend your meditations with more good stuff: Before or after your meditation you can choose a reflective song or chant to listen to. Or, stretch with some easy yoga asanas. You can also spend time in prayer, or read an inspiring passage or poem from your favorite spiritual book.  You could also take some time to journal.
8. Take deep breaths and let go.  To be sure your nervous system is settled, take a few long, slow, deep breaths through your nose. Deep breathing lets your body know that it’s okay to relax, and you dampen your stress response. Make a commitment to let go of all the to-do’s and responsibilities during the meditation period. Don’t worry, they’ll likely still be there when it’s over.
9. Let go of expectations. It’s important to note that the benefits of meditation show up as you live your life, and you won’t necessarily know what they are in the meditation. So let go of trying to have a certain experience in meditation. Instead, treat each meditation as if it is your first one.
10. Love your mind and body. By taking time to meditate each day, you are engaging in a radical act of self-care for your mind and body! You deserve it!

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