Find somewhere - inside or outside - wherever it is quiet and peaceful.

Sit

Sit on a chair or on the floor with your legs crossed. The most important thing is to sit comfortably. Relax the whole body and loosen any tension – especially in the neck, jaw and shoulders. In most traditions they sit on the floor during meditation, but some people prefer to lie down.

Strait spine

Let your spine be long and straight, but allow the natural curves of the spine to remain, especially in the lowest part of your back. Do not stretch or sit unnaturally – let the back find a natural position. Bend the head a bit downward, and keep your eyes pointing forward.

The eyes

In some meditation traditions, the eyes are kept open so you do not shut out the world. In the beginning you may close them, if this works best for you. If your thoughts get too active and noisy, casting down your eyes can help.

The tongue and breathing

The tip of the tongue should touch the roof of the mouth behind the teeth. Breathe calmly and gently through your mouth and nose.

Summing up

• sitting comfortably
• body is relaxed
• back is straight
• head is slightly bent downward
• eyes are focused forward
• tip of the tongue is touching the roof of the mouth
• breathing is calm

Next (Focus on breathing) >

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