Start with a unit of 20 minutes meditation / 5 minutes break / 20 minutes meditation. Once you got used to the sitting and the perception stretch this time to 30 minutes meditation / 5 minutes break / 30 minutes meditation.
Meditate at least 2 units per day.
If you would like an extra kick, take a whole week off and meditate 4-6 units a day, interspersed with long walks.
Watch out for pleasant atmosphere (possibly quiet relaxing music, air not too dry, comfortable temperature)
Look for a chair on which you can sit upright. Or use a prayer stool. Or you can sit upright on your bed. Whatever you like best.
It is very important that the torso is upright.
The straighter it is, the better the energy flows.
“Sit as if you were pulled into the air by your head,” says Franz Jalics.
It helps me to leave the feet on the ground. Hands and legs should not be crossed, because that disrupts the flow of energy.
Breathe freely, deeply and calmly out of your belly.