Parts of meditation

Each type of meditation may include certain features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class. Some of the most common features in meditation include:

• Focused attention. Focusing your attention is one of the most important elements of meditation.

  Focusing your attention is what helps free your mind from the many things that cause stress and worry. You can focus your attention on things such as a certain object, an image, a mantra or even your breathing.

• Relaxed breathing. This technique involves deep, even-paced breathing using the muscle between your chest and your belly, called the diaphragm muscle, to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe better.

• A quiet setting. If you're a beginner, meditation may be easier if you're in a quiet spot. Aim to have fewer things that can distract you, including no television, computers or cellphones.

  As you get more skilled at meditation, you may be able to do it anywhere. This includes high-stress places, such as a traffic jam, a stressful work meeting or a long line at the grocery store. This is when you can get the most out of meditation.

• A comfortable position. You can practice meditation whether you're sitting, lying down, walking, or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation. Aim to keep good posture during meditation.
• Open attitude. Let thoughts pass through your mind without judging them.