Choose a quiet place and a time when you won't be disturbed for 10 to 20 minutes. Close the door, turn off the phone and set an alarm so you won't think about time passing.

It's important to find a posture that's comfortable for you. The classic position is to sit cross-legged on a pillow on the floor. This is a stable posture for long periods of time. However, if you have arthritis affecting your knees, hips or back, this may not be comfortable. Instead, try sitting in a chair with your back supported and feet flat on the ground. Try to remain still, but if you are in pain, don't suffer: Adjust your position as needed.

If your back or joints are hurting so much you can't sit still for 20 minutes, try a walking meditation. Choose a place to walk where you don't have to worry about obstacles and can concentrate on your meditation technique. You can also lie down on your back for meditation, but you may fall asleep as you relax.

Begin to meditate by quieting your body and mind with a few deep, relaxing breaths. Bring your attention to the word, phrase or object you are using for focus. You can silently repeat a sound like “om,” or focus your attention on the sensation of your breath as it exits your nostrils. Gently hold your attention there. Don't try too hard, or you'll be tense. Just let your thoughts and feelings drift by without getting involved in them. If your mind wanders, keep bringing your attention gently back to your focus. Don't judge yourself or your feelings. Just sit.

As time passes, you may feel yourself relaxing. Or you may find it agonizing to remain still: Your legs may ache or your mind may be racing with thoughts, or you may be bored. This is all normal and fine. See if you can just sit there, observing and accepting moment to moment whatever arises. Eventually, you will be less prone to distraction.

At the end of the session, take a few deeper breaths. Wait a minute or so before doing anything else. You may be surprised at how calm and rested you feel.

Meditate every day for about 20 minutes. Studies show people report benefits after a few weeks.