Stabilize Your Mind

I've found the following procedure to be useful in making the most of spiritual teachings: (1) establish a good motivation; (2) stabilize your mind through meditation; (3) get the information; (4) establish an appropriate practice through analysis, synthesis, resolution and dedication.

You may find the following basic meditation technique helpful in Step (2). It is called anapanasati or "awareness of breathing". It is intended to help you reach a restful and alert state of mind called samatha, or "calm abiding" (Tibetan: Zhiné). It is said that this technique was taught by Gautama Buddha himself in the fifth century BC, and was written down in the first century BC in these words of the Pali canon:

Now how is mindfulness of in-and-out breathing developed and pursued
so as to be of great fruit, of great benefit?
There is the case where one, having gone to the wilderness,
to the shade of a tree, or to an empty building,
sits down folding one's legs crosswise,
holding one's body erect, and setting mindfulness to the fore.
Always mindful, one breathes in; mindful one breathes out.
Breathing in long, one discerns, 'I am breathing in long';
or breathing out long, one discerns, 'I am breathing out long.'
or breathing in short, one discerns, 'I am breathing in short';
or breathing out short, one discerns, 'I am breathing out short.'
One trains oneself, 'I will breathe in sensitive to the entire body.'
One trains oneself, 'I will breathe out sensitive to the entire body.'
One trains oneself, 'I will breathe in calming bodily functions.'
One trains oneself, 'I will breathe out calming bodily functions....'
One trains oneself, 'I will breathe in sensitive to my thoughts.'
One trains oneself, 'I will breathe out sensitive to my thoughts.'
One trains oneself, 'I will breathe in calming my thoughts.'
One trains oneself, 'I will breathe out calming my thoughts.'
--from Anapanasati Sutta: Mindfulness of Breathing (MN 118).
translated from the Pali by Thanissaro Bhikkhu.
Edited for gender neutrality.

There's a lot more but this should be good enough for starting out. Here are some tips on how to apply this technique:

This level of calm and relaxed attention creates fertile ground for religious teachings (dharma). With fewer mental or physical distractions, it is easier to let the meaning of the words sink in and take root.