1. warm up
if you’re sleepy or lethargic go for a run to get the blood moving and some oxygen into your lungs. this is your chance to apply some of the bodhimoves exercises.
at the very least do some light stretching (for example the bodhimoves ki-stretches), roll the shoulders, shake things out, pull faces and make a bit of noise. we’d post a movie of some of the things our meditation group gets up to but it would probably freak you out.
2. sit down
on a cushion on the floor or in a chair. you don’t need to be in full, or even half-lotus, just make sure that your back is unsupported and your bum is higher than your knees. if you’re on a chair sit square with your feet flat on the ground, knees at 90 degrees and don’t use the back of the chair to lean on.
3. tune in
(yes, now we’re getting cliched, but please keep reading) state your aspiration and motivation, traditionally something along the lines of “may I awaken speedily for the sake of all sentient beings.” but it could be “may i be inspired so this website is a success” 
4. question
if the meditation of the day tells you to use a question, this is where it comes in. ruminate on its various possible meanings for a minute, drop it into your unconscious and don’t actively consider it again during the meditation.
5. turn on
the body of the meditation – don’t just zone out, meditation is active; bring your mind back to the focus of the session (ex. the breath) each time you become aware that it’s gone. doing this without kicking yourself for having lost focus but with smile about the wonder(ing)s of the monkey mind will save you much time and effort.
6. rewind
review what happened during the meditation for a couple of minutes. try to do it in order from start to finish. this is where you can reflect on whether there was any response to the question in step 4. It helps strengthen memory and builds awareness.
7. step out
before you get up to dance, dedicate the benefit of the session to something other than yourself, traditionally this would be something like “may any merit that comes from this meditation go for the awakening of all sentient beings” or whatever dedication you like, as long as it takes the focus off you.
