the idea is to slowww your mind down...

for starters try the whole counting backwards from 20 while feeling yourself becoming more and more comfortable... relaxing every part of your body one step at a time... imagine yourself sinking into your bed etc etc... pull your conscious into the back of your head.
you have to be able to clear your mind... keep relaxing yourself and focus on keeping your breathe.

as for developing those abilities the biggest roadblock is the desire to develop those abilities.

don't desire them , they will come to you with meditation and patience.