Life moves at a fast tempo and it is difficult to stop. Focus on yourself and dedicate some time to put your thoughts and emotions in order. There are so many distractions in the surrounding atmosphere that can draw your attention and disturb fragile peace and tranquility reached while meditating.

Here are some useful tips to help you concentrate:

• Use the correct posture. You may be sitting in a relaxed pose or lying down. If you feel uncomfortable (or too comfortable), change your position.
• Close your eyes. Nothing should distract you from your inner space.
• Notice how you are feeling at this moment. Check if you can tune into any sensations in your body: coolness, warmth, vibration, pressure, lightness or anything else happening in any part of your body.
• Breathe deeply. Monitor your breathing, as it is one of the most important things in meditation. Your breathing should be deep, slow and diaphragmatic.
• Don’t criticize yourself and respect all the emotions and thoughts.
• Turn your attention to the sounds inside and outside the room. Do not concentrate on the feelings those they provoke, don’t think whether you like them or not. Notice them coming in and out, pay attention to the silence between them.
• If you use music, listen to your meditative music with headphones, at a comfortable volume. It helps to receive music vibrations, and it does make a difference. Focus on it, give yourself up to the music.
• Observe your body. Pay attention to every part of your body. Start from your toes and slowly move all the way to your head. Don’t forget to breathe.
• Gently come back when your mind starts wandering. When you notice that, smile, and simply return to your breath, counting your inhales and exhales. This is normal - it takes time to learn not to get distracted.
• Check your feelings before you quit. Notice if something has changed, compare your emotions before and after. Do not expect visible changes, know that it takes some time.

Try these simple tips, begin your practice with short sessions, slowly increasing the time you meditate. Give it a try to form a habit: the more you practice, the less time it takes you to focus while meditating.