I'd have to dig a bit to find the book. But, it's pretty simple: find a quiet place to sit somewhere other than your on your bed. A yoga mat on the floor, a towel, doesn't matter. Sit crossed legged (or dedicate a simple chair for this if you have back issues or whatever). Place your hands on your knees, or on your thighs - what ever is comfortable and facilitates good posture. Keep your back straight, head up and facing forward. set a timer for 5 minutes. Your only goal is to be present. close your eyes softly. Breathe in through your nose and focus on the sensations - the air going through your nostrils and filling up your chest, and breathe out through your mouth, again focusing on the feeling of the air leaving your lips. Try to visualize this as you do it. Thoughts will come, let them pass - this may be frustrating for some at first but it gets better. try to not interact with the thoughts as they come. keep adding 5 minutes to the timer as you progress. Try to keep the time and place that you meditate consistent. Hope this helps. Feel free to PM if you want to discuss this further! I'm no expert, but would love to help where I can.