Begin with short sessions of just a few minutes, ideally 2-3 times a day, and gradually build up.

Schedule your meditation and make it a non-negotiable part of your routine.

Meditation is hard work and requires practice. Think of it as building muscle. Start small and build up from there. Jason has been practicing for decades and still finds each new meditation an opportunity to begin again and be open to his curious mind.

Ideally choose a place where you can avoid distractions. The beauty of mindfulness meditation is that even in the midst of a busy space we can find an object of focus, an “anchor.”

Treat thoughts like passing traffic; acknowledge them without judgment and let them go.

Be open to whatever arises without judgment. Note the wandering mind and gently bring your attention back to your anchor over and over again. It can be helpful to use the phrase "how interesting" to replace our frequent judgmental thoughts.

Use your breath as an anchor for your focus. You can count your inhales and exhales, for example, inhaling for a count of 3 and exhaling for a count of 3. Alternatively, there are a variety of other objects on which we can focus our attention — sound, emotions, thoughts or physical sensations. Using guided audio can be helpful.

Set a soft timer to avoid checking the clock and disrupting your practice.

If you are looking for guidance, contact Mind Body Healing Arts or find a qualified teacher who resonates with you.

Find a comfortable position–you can use a pillow to sit upon or under your head if lying down is more comfortable. While meditations can be helpful for sleep, to learn this skill we need to be alert and awake. You can close your eyes or leave them open. If you leave your eyes open, try to have a soft gaze a few feet in front of you.