How to Meditate

The main thing to keep in mind is being comfortable and in a position that is relaxed enough to focus. Some people choose to sit and some people like to lay down.  Whatever is comfortable for you at the end of the day is how you should meditate.  

How to Meditate with your Arms and Legs

It is important to not cross your arms since this can close off the chest and cause physical tension.  The traditional position for the legs is crossed, but this is optional.  If you cross your legs make sure to position your knees slightly lower than your hips to avoid some strain on your back.  Otherwise you can sit in a chair with both feet flat on the floor.

How to Meditate with your Breathing

There are different methods for breathing during mediation, but once again it is important to do what is comfortable for you.  There is the box method, named as such since there are four points that all combine to make the breathing exercise. First, breathe in for four seconds, then hold your breath for four seconds. For the last two steps exhale slowly for four seconds, then hold for four seconds.  The idea is to dedicate your focus to repeating this cycle as best you can until you are used to it.
 

Another breathing exercise is the 4-7-8 method, inhaling slowly for 4 seconds, holding for 7 seconds, and exhaling slowly for 8 seconds.  Practice what is comfortable for you.  A good practice in general is to try to exhale for the same or longer amount of time that you inhale.