Contrary to belief, there is no need for complicated instructions, nor any need for postural contortions, nor for any special attire. Just wear loose clothing, sit in a comfortable chair or comfortably on the phone. It is preferable to avoid noise although after doing meditation for several months you will find that you can detach yourself inspite of noise. Then close you eyes, focus in your mind on some part of your body. Gradually let your mind follow a set pattern of looking at yourself and very soon you will find that you are looking at your real inner self and not the body.