Begin by choosing a target for your focus, such as your breath. Sit quietly in a comfortable position, relax your body, and begin taking deep breaths into your belly. Shift your attention to your focused target. If you have chosen to focus on your breathing, for example, pay attention to the external and internal sensations you feel as you inhale and exhale. Focused meditation will take time to perfect. The more frequently you practice it, the more beneficial it will be for you.

• Benefits: Some of the benefits of focused meditation include reduced stress, enhanced self-awareness, and better anxiety control. It may also improve your attention span, creativity, and patience.

Begin by lying on your back in a comfortable position. Take a few deep breaths into your belly and relax your body. Begin the scan by bringing your awareness to your feet and taking notice of any physical sensations that may arise. Rather than fighting the pain, breathe through it. Breathe into any tension or pain and visualize it leaving your body. Gradually work your way up through all of your body parts until you have scanned your entire body.

• Benefits: Body scan meditation promotes relaxation, increases body awareness, helps manage stress, and is highly effective for pain management. It allows you to reconnect with your physical body. The goal of the exercise is to retrain the mind to be open, aware, and accepting of sensory experiences. It will build your focus to be more present in your daily life.

Pick a peaceful space without any obstacles or distractions. Once you have found a suitable area, anchor yourself by feeling grounded and stable through your feet. Begin slowly walking and focus on your legs and feet and the motion of your body. Walking meditation is done in a circle or back and forth in the same space. Maintain mindfulness as you walk and keep your pace slow. Walk naturally and relax your arms and legs while keeping your body upright and aligned.

• Benefits: This type of meditation allows you to turn an everyday activity into a mindfulness practice. It gets the blood circulating if you have been sitting for a while and can allow you to experience additional insights. It will enable a unique sense of gratitude by feeling the earth's support as you walk. Other benefits include decreased anxiety and depression, improved digestion, better sleep quality, and more.

Chakras are part of a connected energy system within the body. The seven chakras include the crown chakra, third eye chakra, throat chakra, heart chakra, solar plexus chakra, sacral chakra, and root chakra. People practice chakra meditations to improve their mental awareness and emotional balance by targeting blocked or unaligned chakras through breathing exercises and imagery. You will align and activate the seven chakras during the meditation and visualize them vibrating at a high frequency. 

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