I’m going to deviate from the book quite a bit here. I don’t think the six point preparation and the four step transition are necessary at all, and are somewhat counterproductive.

Here’s what I recommend:

Find a safe, quiet place

It is critical that you feel safe during meditation (See Your Mood is Critical). This not only means physically safe (I feel vulnerable with my eyes closed), but also free from interruptions. A closed door or physical isolation helps.

Meditating in quiet place is easier. You are trying to not accidentally activate the brain’s “alert” system via some unexpected sound.

Find a physically comfortable position

You are trying to not activate any bodily warning/discomfort system. A comfortable chair. Your car. Some can meditate in bed, but most, including me, fall asleep if I do that.

Try to pick a TIME of Day when you are ALERT

TMI is a stability-of-attention practice, which uses your prefrontal cortex, which is subject to fatique pressures. Your prefrontal cortex is usually best in the morning after you have had a chance to wake up. It’s worse when you are sleepy, hungry, sick, or tired. TMI will still work in these conditions, but the depth of the session will be less.

Close your eyes

It’s entirely possible to meditate with your eyes open, and even advantageous, especially later on. In earlier stages, I recommend closing your eyes to reduce distractions. You are, once again, trying to not activate the brain’s threat system – in particular, the involuntary attention network.

Be Happy

See Your Mood is Critical. Recall some time when you were relaxed, happy, and expecting nothing. Relive this as deeply as you can. Gently start the meditation once your mood is good.

It is natural to want to set goals, or expectations, or hopes, or measuring against your past sessions or your desire for future state. You must not do any of this. When you sit in a meditation, you should feel open to whatever happens: good, bad, or indifferent. You must not judge yourself, not matter how bad (or good) the session goes. You are committed only to being in the session, doing the practice, and seeing what happens. You’re along for the ride.

It is okay, and even advantageous, to be curious about whatever turns up.