Meditation Preparations & Considerations of The Temple (The Body)
Maintain toxin free hygene, such as with: preservatives, fluoride, aluminum, mercury, & neurotoxin free products and water. 
Get a routine physical & full comprehensive blood report, and review it with your doctor (preferably a Holistic Dr)
Eat clean. Food is mood, mood is clarity. Listen to your body & educate yourself about food; calories, nutrients, vitamins, supplements, etc. . 
Exercise if you are able, as early in the day as you are able. Don’t eat after 8pm, drink water instead. Be mindful of honesty, humility, & compassion. Pause to allow the presence of love when creating responses, vs mindlessly reacting.  Get 8 hrs of sleep.              
Meditate early in the morning, before eating, and before any thought engaging activities like;
    - all screens, reading anything, listening to any thing or anyone, talking to anyone, etc.
    - thinking itself  (learn not to engage in thinking, by being aware of it when it (the engagement / trigger-triggered) happens.  
Love yourself enough to do this, your quality of life will be greatly enhanced by your commitment and followthrough of daily meditation. This is ‘putting the experience of being’  -  first -  and then going about your day. It is a total game changer. Get up as early as needed to make this possible for yourself.  You’ll only fall asleep earlier as a result, and enjoy being more aligned with the circadian rhythm of all life. 
Do not ask others to accommodate you so that you can do this. Accommodate them, if needed, so that you can do this. Do not create conditions or contingencies which “allow” that you can do this. Refrain from entangling any other person in ‘enabling’ your practice. Simply get up earlier, and be patient when tired, you’ll be falling asleep earlier soon. 
 
(Deeper Considerations)
If the things above have been genuinely accommodated, and there is an overwhelming  apparent struggle, such that you honestly can not meditate, beginning with just 10 minutes a day, that is fine. Do not judge yourself, love yourself - address this easily, and maturely by applying what is needed:
     Add creative expression in your days with what feels right for you, such as; journaling, creative writing, drawing, learning an instrument, singing, sculpting, building, carving, dancing - any act of creating and expressing, which feels good to you. Sign up for a drawing or painting class, etc. 
     The past and or trauma may be deeply entwined in the ego, unknowingly suppressed,  held out of the light of awareness. Be humble, and be smart -  get help bringing things to the surface, into the light, out into the open. That is relief. Talk with a ‘wise’ & carefree person you know and trust, schedule time with practitioners of well being; massage, reiki, therapy, yoga, etc, - choose to experience the combination you are needing. You will be glad you did. 
 
Proper Foundation
The quality of tomorrow’s meditation is impacted by all of the above. Recognize these as the basics, the foundation. This is - first “cleaning the house”.  If you are not yet finding peace in meditation, the things above are likely insightful and actionable. Use them as a checklist, add to it what you learn works and doesn’t work for you. Be mindful of the process, not the goal or outcome. What you discover and accomplish yourself,  will only enable you to help others with their suffering as well.  
 
Posture, Balance & Relaxation
Sit with spine straight, entire body equally balanced, head tilted slightly forward. 
Scan for any muscles in tension - from balancing the body, and reposition in better balance. Repeat until seated in balance; drop all muscle tension, and see if you lean; if so, adjust again / reposition for balance.
Relax every muscle, from crown of head, through body, to the toes - in waves of letting go, over and over. If you struggle to ‘find the particular muscle’ to be able to ‘let it go’, simply tense that muscle with the appropriate thought, ex: “tense the right shoulder” - this is to locate it specifically - only to relax it / let it go, specifically (only needed initially, if at all).
Stay with each muscle until you feel it release: Feel the crown of the head muscles release, feel the temples release, feel the eye sockets release, feel the cheek muscles release, feel the neck muscles release, the shoulders, the upper back, the lower back, the arms, the hands, the fingers, the chest, the stomach, the hips, the thighs, the knees, the calves, the ankles, the feet, the toes - all tension pouring out through the toes. 
*Stay with each muscle until you feel it release, then move to the next. Be mindful, vigilant of any habit forming. Feel every step. Feel each specific muscle release. 
* Repeat this, from crown to toes, over and over, feeling each “pass” more deeply relaxing each targeted muscle than the pass before.  Notice the entire body unifying in relaxation. 
 
Meditation
Do not move the body, allow it to relax into deep sleep and disappear from sensation & awareness. 
Mind fully alert & present; awaken every cell, enthusiastic presence,  a tiger at-the-ready to pounce.
Notice all senses are one sense, being.
Being is breathing, being is breathed in, being is breathed out. 
Notice the ineffable spaciousness, the silent emptiness.  It is whole, perfect, calm, peaceful. It continues on in all directions. 
Revel in the perfect peace, in innocence, as you recognize the purity that you have always known.
 
Allow Meditation “Practice” To Become A Meditative Lifestyle
As you go about your day, notice this peace is still present, this silence, this being - is always present, always the soundbed underlying and allowing all sounds, the spaciousness underlying and allowing all objects and activities, the emptiness allowing all thoughts to arise.
Carry this into each day, mindful of the effortless nature of awareness. Conscious of any tension in any muscle, relax it, mindful of the one sense; without identification, without reaction, peaceful non-engagement. 
Notice the arising perspectives of unification & connection. Surrender perspectives of separation by allowing them to pass, and return to the everpresent peace and silence which allows all things. 
When you notice reaction, wether muscular or mental, relax, detach by being again aware, non-reactionary. 
Even as reactions occur, wether physical, mental, or verbal, be aware of, not involved in. Relax crown to toes, effortless awareness is always available & ample.
Notice the sound of a voice, is not the sound of your voice. Be that unattached, and that aware, ‘that’ voice is no longer your voice, it never was. You are all sounds, all voices, all things. Be aware all transpires in the ‘one sense’, precisely where it is seen, exactly where it is heard. One Sense, one awareness. 
Notice thoughts are not your thoughts,  be aware thoughts are things, like trees are trees; there is no mechanism found for justification of  “yours”, that is just another thought; awareness is unconditional and omnipresent, and never appears in pieces, and has never not appeared, it will never let you down. Notice there is one sense, one awareness, notice the body and mind are a body and mind which transpires in this peaceful awareness, notice a body and mind is not your body and mind, notice there is one sense, one awareness, all is transpiring and arising in. 
 
 
After some practice a couple new things arise...
When you have returned home, in the peace of non-reaction, the finite ceo / “decision maker”/ over thinker/over thinking - naturally recedes, and the intelligence will manipulate the body (it actually is “the body”) , aligning things, stretching things, cracking things, etc, just allow this. It’s difficult not to mentally react to this at first because it’s new, just relax again, it is curative, trust it - notice a person is not doing this, infinite intelligence is. Mindful appreciation. 
With enough surrender, deep relaxation, the brain & body & thought will disappear from the one sense, from awareness, and only breathing remains. The breathe will minimize on it’s own until there is little to no breathing,  (don’t “attempt” or “do” this). In “witnessing” the falsity or illusionary nature of the breathe, awareness is deeply “aware of awareness”. This is a euphoric experience. Don’t go telling people. They will not believe you, and you’ll sound crazy, cause, of course we have to breathe, otherwise we would not be “alive”.
Next, Utilize The Emptied Mind For Self Inquiry

You are breathing too much.  Practically everyone in modern society is chronically mildly hyperventilating, due largely to being overly comfortable, sitting down all day, junk food, overeating, underactivity etc etc.  Optimizing your breathing is, in my opinion, the single most beneficial thing you can do to improve your health and well being (okay tied with meditation and relaxation).
Proper breathing is unfortunately overlooked in the health and fitness community, and of course in society at large.  On top of that, the breathing advice we DO get is often counterproductive.  For example "take deep breaths".  On the surface this may sound like good advice.... wouldn't bringing in a ton of air help oxygenate your body?  The answer is no.  It's counter-intuitive (like so many things in self-actualization), but breathing LESS oxygenates your body MORE.  I won't get too scientific but it has to do with the carbon dioxide in your body (see Bohr effect).  You actually do not breathe because you are hungry for oxygen, you breathe to get rid of carbon dioxide.  Carbon dioxide, though often demonized as a toxic byproduct of breathing, is required to transport oxygen into your cells and bloodstream.  Our goal is to increase your tolerance for carbon dioxide, so that more of this gas can stay in your body for longer, so that more oxygen can be transported into your bloodstream and cells.  And in general, more oxygenation = better health and well being.  To add just a little more science, you want to be breathing through your nose, because the air interacts with your sinuses to produce nitric oxide which further increases oxygenation.  (Increasing nitric oxide is another extremely worthwhile endeavor in addition to breathing properly).  Additionally, your nose warms the air and filters out impurities.
Proper Breathing
Inhaling and exhaling through the nose Slow, gentle, calm, soft Non-visible, quiet No sighing, yawning, gasping, coughing, abrupt inhales or exhales, etc Using the diaphragm ("horizontal" breathing, not "vertical") Exhale is not forceful, rather it is simply a relaxation of the body Slight pause after exhale Rhythmic and regular Less than you are currently breathing Better advice than "take deep breaths" would be: relax your body and take softer, gentler breaths.  Think about it this way, what does a calm, healthy, fit individual breathe like at rest?  You wouldn't even notice their breathing.  Then, consider an overweight, unfit, anxious individual breathing at rest.  This person's breathing would likely be visible, perhaps you could hear it, they might even be breathing through the mouth sighing a lot etc.  Consider also when you are deep in meditation... with your body and mind as calm as can be, your breathing can almost become nonexistent. 
Ideally, you want to get your "control pause" as high as possible.  Your control pause is the amount of time you can comfortably hold your breath after exhaling.  To measure, sit upright, comfortably, relaxed, and breathe as normal for a few minutes.  Then, take a normal inhale, and normal exhale.  Hold your breath until the first inclination to breathe occurs.  The number of seconds between that exhale and inhale is your control pause.  Note, you should be able to resume breathing normally after measuring your control pause.  If you have to take a big gasp or feel out of breath, you have held your breath too long and improperly measured your control pause.  A good goal is to get your control pause over 20 seconds.  Even more is better.  Don't worry, I was at like 3-5 seconds when first starting.  Every few seconds you can increase to your control pause has a substantial influence of your health and well being.  I especially notice it in my mood, cognition, mental health etc.
Proper Breathing Exercise
There are many exercises, but the goal of most is to maintain a slight air hunger for some time.  Don't overdo this, you wouldn't try to bench 300 lbs your first day at the gym Sit upright, completely relax your body Gently, softly, slowly, inhale through the nose.  Inhale slightly less than you would naturally Exhale through your nose by completely relaxing, especially your diaphragm and stomach Wait a little bit longer to inhale than you would naturally Continue for as long as you'd like.  This is a great way to meditate / start your meditation Breathe in this manner while also doing physical activity like walking, running, lifting weights etc etc for SERIOUS health gains (try not to open your mouth!) (can't stress this bulletpoint enough) You will know you are doing well when your extremities feel warmer, you are producing more saliva, and you feel calmer and more at peace Other tips to oxygenate your body
Exercise Walk, walk, walk Don't sit too much Eat oxygenating foods: Beets (MVP), spices like ginger turmeric cayenne etc, high nitrate vegetables like leafy greens (nitrates increase nitric oxide, beets have the most which is why they're MVP... In fact, I would wager that most of the benefits of eating plenty of vegetables comes from their nitrate content), raw cacao, cordyceps mushroom Meditation and relaxation Properly hydrate Do not overeat or eat junk food Look into fasting Improve your sleep quality (may need to write a separate post on this sometime) TAPE YOUR MOUTH SHUT AT NIGHT WHILE SLEEPING (maybe the single easiest yet most beneficial thing you can do for your health) Some Resources
Patrick Mckeown's youtube videos and book "The Oxygen Advantage" Research the "Buteyko Method"  
Some Caveats
The goal is to make your unconscious breathing more in alignment with the above descriptions of proper breathing I.e., breathing exercises where you DO hyperventilate can potentially have benefits as well (Wim Hoff method, shamanic breathing, etc), but chronically hyperventilating (which practically all of us do to some degree) is harmful, and in general breathing less throughout your day makes you healthier  
 
 
"A perfect man breathes as if he is not breathing"  -Lao Tzu

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