Maya Lewis, WUSA 12:27 PM. EDT May 30, 2017

(Photo: Hero Images, Custom)

WASHINGTON (WUSA9) - This years National Day of Meditation falls on the most despised day of the work week, hump day.

If you need an extra push to make it through the week, try adding some of these easy meditation techniques into your daily routine:

Mindfulness

This technique includes monitoring the idle thoughts that cross your mind. To do so, find a quiet spot to sit with your eyes closed, and let your usual thoughts float through your mind. Instead of getting stuck on one thought, let your mind race and come back to whats important. Take note of what you find yourself thinking of often. Some people pair mindfulness with concentration meditation.

Concentration Meditation

Find an open place to stare at an object (candles are pretty popular), or even your feet as you walk to lunch. Experts agree that by choosing one object to focus on, you become more in tune with intricate sensations throughout your body. Its also a great way to let your thoughts race.

Visualization

This one you can do just about anywhere. Take a couple moments to visualize your idealized job, vacation, home or future. Focusing on this picture serves as a moment of clarity and motivation.

Mantra

Repeat words or phrases to yourself daily to produce a sense of calmness and focus. You can choose a quote thats important to you, or one of the abundance of Sanskrit mantras available online.

Controlled breathing

Several experts name this technique as one of the best for beginners. Once in a comfortable position, begin to take deep breaths while observing the motions and sensations of air moving through your lungs. Controlling and observing your breath gives you a sense of focus.

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5 meditation techniques you can do at your desk - W*USA 9