Embrace silent sitting
Try to take some time out of your busy schedule. It may be morning or evening. Sit alone in silence for at least 10 minutes. Breathe slowly but deeply. Watch the breath coming in and going out. Bring silence to your body. You can choose to sit however you feel comfortable, sit cross-legged on a floor mat or use support for back or use a cushion or a meditation chair. If you have any kind of back problems then a meditation chair is best to use. You must sit in a comfortable position because while meditation your body must be relaxed not tortured. keep your eyes closed while sitting and go deeper inside you.
Be a watcher, not the doer. Don’t do anything; only watch your thoughts while concentrating on your breath. If you get carried away with your thoughts then bring yourself back with silence. Don’t get frustrated or become irritated or get angry at yourself. Getting carried away is natural. Because you have been looking outside since you were born. So when you start looking inside yourself it’s a bit of out of a routine thing. Don’t beat yourself for not concentrating. Give little time to your mind to get into this new routine as your set up. Be watchful to everything you experience. Don’t chase the rabbit, realize that your thoughts are not reality.
When emotions come to the surface
The moment you will start looking inside, all the suppressed emotions will start coming up to the surface. Don’t get alarmed. Looking inside you might not be that easy. Don’t get demotivated by this. Emotions come and go. Those will be there momentarily. Be aware only to watch them. Don’t react. Don’t get indulged into fighting with your inner- self; especially when thoughts come from the past where either you or someone else were right or wrong in a particular position. You start feeling bad and regret. But realize this truth, it was past and it cannot be changed. Let these emotions pass away. Let it go. It might take some days to empty you and let go of all the suppressed emotions. So keep concentrating on your breathing and be watchful to everything happening inside you.
Music or Mantras
If you want, you can use some background music. It can be meditation music or relaxation music. You will find a lot of music online. I personally like Indian flute music for meditation. Mantra chanting is also helpful for some people to concentrate. So suit yourself.