To get the most out of meditation, don’t try to get anything out of meditation. Just sit. Sit once or twice a day and make a habit of it. Meditating every day for a little time will serve you better than meditating every now and again for a long time.
When you meditate, sit in a quiet place where you won’t be interrupted. Set a timer to keep track of your session. Most smart phones have timers on them. If you get sleepy when you meditate, try it first thing in the morning. If you have trouble falling asleep at night, try it before you go to bed.
Meditating is not thinking, it is just sitting. Sit and pay attention to your breathing. Breathe from your belly, in your nose and out of your mouth. When you notice yourself thinking about anything, focus on your breath.
While you meditate, don’t try to get anything out of meditation. Don’t worry if your are doing well or poorly. If you are sitting, you are doing well. The only time that you try to get something out of meditation is when you decide to develop the habit. At that point, you commit to changing your life. Then you just sit. Your life will change itself.