The classic position for meditation with legs crossed and palms open is not the only one you can use. Being comfortable while you meditate is a key factor of success. If the classic meditation pose doesn't feel comfortable for you, it is alright to choose another one. There are many meditation positions that you can try. You may sit on a cushion with your legs crossed or you may sit on a cushion while kneeling. If you suffer from back pain it is fine to just lie down while meditation. You may experiment with different positions and find the one you are most comfortable with.
There are more ways you can breathe, the main variations being the belly breath and the shallow breath. People who are overwhelmed and stressed generally have a shallow breath, barely enough to notice. The way we breathe affects our mental and physical health. A shallow breath is not the correct way to breathe and has unhealthy effects on our mind and body.
When meditating, always start by breathing from your belly. This is called belly breathing or diaphragmatic breathing. Place your hand on your belly and observe how it contracts and expands. Then close your eyes and focus on breathing through your nose, while keeping your body relaxed and your back straight. You can start meditating after several minutes of breathing from your belly.
3. Meditate In Your Lunch Hour
Nowadays, people have become more busy than ever, with tight work schedules. Traditionally, meditation was performed at the sunrise, a perfect way to start your day. It is fine if you do not find time to meditate in the morning, before work. You can do it instead at work, in your lunch hour. All equipment you need for meditating is just your mind. So it is no reason why you couldn't meditate at your workplace. Center and focus inwards during your lunch hour, whether you do it in a nearby park, or just in your car.
4. Intention Meditation
To achieve even more benefits from meditation you can meditate with purpose and intention. Before taking the first breath focus on what you want to accomplish. You may be wanting peace of mind, you may need to get rid of anxiety, or you may just need to turn off the internal chatter. Ask for what you want during your meditation and you will experience how powerful your intentions can be.
5. Mantra Meditation
Mantra meditation helps beginners to avoid distraction and focus on a positive thought, as well as connecting with their true self.
Sit in your favorite position and breathe deeply from your diaphragm. Observe how your breath flows in and out. After a few breaths, start incorporating a mantra in your meditation. You can choose a positive word or phrase that brings harmony, purpose, and self-acceptance.
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