There are many different meditation methods and ways to practice. Practice makes perfect, so read on to improve your meditation technique.
We would definitely recommend finding a good teacher in a practice you are drawn to but you can get started on your own.
Here are a few ideas for meditation practices that you can try right away.
You want to be comfortable whilst meditating. Choose your ideal meditating position by following our 7 Posture Points outlined below.
Choose one of the seven seated postures in this article. There are a few variations on sitting cross-legged on the ground; you may find all of them more comfortable by using a formal meditation cushion or by using pillows from your couch or bed.
Once in your chosen sitting position it is important to gently lift yourself up through your spine, imagine you are being lifted up from the crown of your head. Try to keep this elongated position throughout your meditation.
The simplest thing to do with your hands is to rest them on your lap. You can drop your hands at your sides and pick them up at the elbow then drop them palms down on your thighs. This is a natural axis point on which to rest them, providing better support for your upright spine.
Alternatively, you can place the back of your right hand on top of your left palm with your thumbs very lightly touching, resting them on your lap at your navel.
Let the muscles in your shoulders and back relax. Establish a strong back while opening up the front of the body by protruding your chest. and letting your shoulders fall behind you..
Draw your shoulder blades down your back, move the top of the throat (hyoid bone) back and up, extending through the crown of the head while at the same time tucking the chin slightly towards the chest.
Bring a sense of relaxation to the muscles in your face so that your jaw hangs loosely. Place the tongue up against the roof of your mouth to allow for clear breathing and slow down the swallowing process, which can at times be distracting.
With your face slightly upturned and eyes closed, keep a mild focus between your eyebrows. You can practice eyes open meditation too but it is best to start practicing with eyes closed first. Now you have you posture sorted you can try one or more of the meditation techniques that follow.