First, find a comfortable sitting posture. If you can, sit on a cushion on the floor or on a chair with the soles of your feet touching the ground, which gives you a feeling of being grounded. If you prefer, you could also lie down on your back, ideally on a surface that is not too soft like a sinking mattress. Once you have found your posture, relax your body as much as you can, if necessary with some stretches, especially your shoulders and your back.
Then, with your eyes closed if it helps you to focus, take three to five deep, diaphragmatic or abdominal breaths, each time drawing the inhalation down into the belly and filing up the torso with the in-breath from the bottom to the top, like filling a jar with water. Then with a long, slow exhalation, expel all the air from the torso, all the way. If it helps, you can exhale from your mouth. Inhale. . . . and exhale. . . .
Once you feel settled, contemplate the following questions: "What is it that I value deeply? What, in the depth of my heart, do I wish for myself, for my loved ones, and for the world?"
Stay on these questions a little and see if any answers come up. If no specific answers surface, don't worry, simply stay with the open questions. This may take some getting used to, since in the West, when we ask questions we usually expect to answer them. Trust that the questions themselves are working even – or especially – when we don't have ready answers. If and when answers do come up, acknowledge them as they arise and stay with whatever thoughts and feelings they may bring.
Finally, develop a specific set of thoughts as your conscious intention, for this day, for instance. You could think, "Today, may I be more mindful of my body, mind, and speech in my interaction with others. May I, as far as I can, avoid deliberately hurting others. May I relate to myself, to others, and to the events around me with kindness, understanding, and less judgment. May I use my day in a way that is in tune with my deeper values."
In this way, set the tone for the day.— Thupten Jinpa in A Fearless Heart