In just a few minutes you can shift your mind from distraction to mindfulness and calm. You’ve probably heard about the benefits of mediation. Studies have shown that meditation supports the immune system, is a natural stress reliever and increases activity in the brain where positive feelings originate.

The problem is that mediation is hard! Learning to quiet the mind is a challenge for everyone, and especially people just starting their practice. The best way to start is to find a practice that really feels good for you. That’s where we step in. These are four meditation techniques you can do wherever you find yourself.
Sitting Meditation

You can sit cross-legged with your hips higher than your knees, extend your legs in front of you or sit in a chair with feet firmly planted on the ground. Slide your shoulder blades down your back, open the chest, lengthen up through the crown of your head and rest your hands on your knees with palms facing up.

It’s our mind’s job to dance around, what many people call “monkey mind.” When sitting in your practice, instead of thinking of chores and loops of music, bring your mind back to your breath continuously, noticing the sensations of your body as the breath flows in and out of your nose. Set your alarm for a time--3 to 20 minutes--and give yourself to the practice of being exactly where you are.

Visualization

Sometimes just focusing on the breath is too challenging. A visualization meditation can help you focus. Sit in a comfortable seated position with your eyes closed. Notice your breath. Now imagine your spine transforming into a warm, brilliant ray of light. Focus on allowing that light to infuse with your entire body, body part by body part. Allow yourself to become brighter and more radiant as you sit for your chosen amount of meditation time.

Mantra Meditation

Mantra meditation is about silently repeated a sound to focus the mind. A mantra can be a single letter, word or even a few full sentences. While in the past mantras were passed from teacher to student in secrecy. Today mantras simply have to have meaning to the person practicing.

Sit quietly with your eyes closed. Try and listen to the “sa” sound of inhalations and the “ha” sound of exhalations. If you can’t hear them right away, just pretend and it will come. The sounds will merge into the Sanskrit word “Soham,” which means “this I am.”

Walking Meditation

Perhaps sitting makes you feel too restless. In walking meditation you’re concentrating on the sensation of your feet against the ground. Choose a place that is 30 feet long--like the perimeter of your room or outside in a park. Keep your eyes focused softly six feets ahead of you. Take slow, careful steps. As you lift your foot, think “lift.” Next move your foot through space and think “move.” Put your foot against the ground thinking “place.” Continue the process for as long as you wish. If you notice your mind drifting, label it “thinking” and bring your mind back to your feet.