If I'm in adjustment phase, I'll use start with 36 or 48 or 72 hr fast... depending on comfort level. Any fast is ok... 12 hours is fine.... longer is better. After the long fast transition to basically eating once every 24 hrs, so, once a day. Meals are thin on carbs but with periodic fasting can basically eat whatever you want. then on particular days throw in another 24 hr fast about once a week. I do NOT do calorie counting, tape measure... etc... just stick diligently to a certain eating routine. That small tweak will boost your energy level, regulate your blood sugar, and the ancillary effect of basically losing weight. Btw... during fasts... continue to drink plenty of water, as long as you stay hydrated and your blood sugar is under control your body slowly starts to adjust to this and then you're on auto pilot.

The benefits are many. Increased energy, less mental fog, weight loss... especially the energy... feel about 10 years younger. Physical flexibility also increases markably... also just _feel_ better overall. Can't recommend it highly enough and it really is very, very simple.

If you have doubts about this, consult with a nutritionist first. NOT a physician, a licensed nutritionist. I found medical doctors next to illiterate on eating and the effects of eating / periodic fasting etc and the effects on physiology.

Cheers!

There is always something more appealing to do than to meditate. That's what makes it difficult but also more important than ever in my opinion. The practice itself isn't actually hard -- it requires nothing but a willingness and a short block of uninterrupted time.

Anyway, to answer your question:

I've been meditating for about 9 years now. I started with Vipassana, which is probably the most beginner friendly and popular these days. I believe apps like Headspace, Calm, etc. use this technique as a foundation. I used Headspace for the first couple years. I thought it was much better then than it is now. I also used Tara Brach's meditations, which you can find freely available online or in podcast form.

The basics are as follows:

Sit in a relaxed but alert posture (sometimes I sit on a meditation cushion, sometimes I lie down), relax your body from top to bottom. I start with top of my head and slowly and deliberately relax all the muscles in my forehead, temples, jaws, neck, shoulders etc all the way down. Take deep breaths in through the nose and out through the mouth. After a few minutes of this my body feels sufficiently relaxed. I find it crucial to quiet the body down first before being able to focus my attention on my breath.

Then I stop trying to control my breathing and just follow it. Distracting thoughts will come up, but when you realize that happens just bring your focus back to your breath. The coming back is the important part. Keep doing this and the spans of time focused on the breath become longer, the distractions shorter and less frequent. Anchors might help you stay focused longer. For example, you can count 1 on the in breath, 2 on the out, up to 10 then repeat. Or you can visualize the breath as a color, flowing in and out of you. Attaching another element to the breath in this way makes it easier to focus on.

Sometimes, but not every time, I will reach a state that feels warm and euphoric. There is a deep sense of calm and okay-ness. It's great to access this but I try not to control it or get too excited about it, otherwise I lose it.

I could go on and on about this. Let me know if you'd like to know more. My practice has changed quite a bit over the years but the basics are still the same: sit, relax, breathe, focus.