http://universalmeditations.com/excerpts/four-simple-steps-to-still-the-mind/
Notes:
sit
on floor raise the pelvis with a firm pillow
something to give the knees support
deep breath
lift chest
release tension from shoulders (hand towel under armpit)
comfortable position for hands
jaw relaxed
tip of tongue to roof of mouth just behind teeth.
take the time to set it up (5 min for 5 min of meditation)
Send clear internal message to the body
“You will maintain stillness for the next period of time … “
at first 3-5 minutes
timer
quiet room
low light
turn things off
same location
create rhythm and regularity
Awareness of breath
take moment to watch breath
pendulum that swings inward and outward.
pen and paper
list needs or stresses
let the mind know they will be addressed after the session
take charge of how the next period of time will unfold