Determine how long you want to meditate. Guided body scans are shorter and less intense meditations, while themed meditations can be up to 40 minutes. Sonic meditations have a wide range, anywhere from two minutes to half an hour.
Choose your podcast. BuddhaNet has a large library of free guided body scan and themed podcasts. Brain Sync offers sonic meditations, but only the sample podcasts are free. YouTube fans can find a slew of guided podcasts of varying type and quality.
Ensure that you wont be distracted for the duration of the podcast. Turn off your phone; the world can do without you for 20 minutes. Try to meditate when you're home alone. If that's not possible, let your family or housemates know that you'll need quiet seclusion.
Rest in a meditative pose. The traditional pose is sitting cross-legged, with a straight back and hands resting on the knees or in the lap. This pose might be difficult to hold if you are not accustomed to it, so sit or lay however you are most comfortable.
Play podcast, listen and relax. Try to loosen the hold of your day-to-day thoughts, focus on the meditation and the higher ideas it evokes. If your mind starts to wander toward mundane thoughts, concentrate on your breath for a few moments and then refocus on the meditation.
Return to your normal stream of consciousness slowly. Give yourself time to adjust after the meditation; it will be like you've just awoken from a deep sleep. Many guided meditations include a reorientation at the end of the podcast.