This brief checklist for preparing your meditation practice was written by Stephan Bodian, an internationally celebrated meditation teacher and a licensed psychotherapist specializing in stress management and positive psychology. He is the author of several books, including Meditation For Dummies®, and the former editor-in-chief of Yoga Journal.

Just Do It Checklist:

• Quiet space– if possible set aside a spot that’s exclusively devoted to your meditation practice and away from disturbing noises and other distractions. Wherever you “sit”, it’s best to minimize background sounds like TV, computer, music, loud voices, and ringing phones.

• Comfortable position– explore different sitting positions and choose one that suits you best- otherwise, if you are unable to settle and sit with ease throughout the practice session, it will become a source of distraction. If you have back problems, feel free to meditate lying down on a relatively firm surface. If you’re new to sitting still or to meditating for long periods of time, you may experience some mild discomfort, no matter which position you choose.

• Straight, relaxed spine– imagine that you’re being pulled up toward the sky by a string attached to the crown of your head, and feel your back naturally fall into alignment- or imagine that you’re a large tree with roots that extend deep into the earth and branches that reach toward the heavens.

• Check you eyes and hands- you can keep your eyes closed (if you tend to get distracted), half open, or wide open with your gaze brought slightly downward. But whichever you choose, stick with it for the duration of the meditation. Fold your hands comfortably in your lap or rest them on your thighs (or at your sides, if you’re lying).

• Relax your body- let go of any tension or effort, as much as possible, and as best you can. Allow your body to settle. Inhale and exhale deeply a few times, then let your breathing be natural. No need to manipulate or control it in any way.

• Remain still- feelings of restlessness and mild discomfort are common in meditation- even for experienced meditators- but resist the impulse to move or fidget constantly, which just agitates the mind. To use an ancient metaphor, when the pool of the body is still, the mud and silt of the mind naturally settle to the bottom. If you’re in pain, however, feel free to shift to a position that’s relatively pain-free.

• Not too tight, not too loose- if you’re too relaxed, you may fall asleep or lose focus. If you’re too tight or rigid, you may never experience the peace and ease of being that meditation offers. The key is a mode of “relaxed alertness”. Ultimately, of course, mindfulness meditation itself can gradually relieve your stress and leaves you feeling more relaxed.

• Practice regularly & consistently- just as running a mile a day is better for your body than running five miles once a week, meditating daily for 10 or 20 minutes is more effective than meditating once a week for an hour. If possible, set aside a particular time each day to meditate, and stick with it. Regularity and consistency are crucial in reaping the benefits of meditation.

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