A scented candle, a bouquet of flowers, or incense can be great little touches to enhance your meditation experience. Dim or turn out the lights to help you concentrate.
If you find that sitting without a chair-back hurts your back, feel free to use a chair. Try to be present in your body and maintain a straight back for as long as it feels comfortable, then lean back until you feel you can do it again.
Remove every distraction you can think of before you sit down to meditate. Grab a light snack if you’re feeling hungry, use the restroom if you need to, and so on.
Position your legs in whichever manner is comfortable to you. You can extend them out in front of you or cross them beneath you like a pretzel if you’re using a cushion on the ground. The most important thing is that your posture remains straight.
Concentrate on your breathing in the way that’s most comfortable for you. Some people like to focus on how the lungs expand and contract, while others like to think about how air passes through the nose when they breathe. You might even focus on the sound of your breathing. Just bring yourself to a state of mind where you’re solely focused on some aspect of your breath.
You may find it easier to maintain your focus on inhalations than on exhalations. Keep this in mind if you find it to be true. Try to concentrate especially on the feeling of your breath as it leaves your body. Try counting your breaths if you’re having trouble refocusing your attention.
