Find somewhere, inside or outside, wherever it's quite and peaceful. 

Sit

Sit on a chair or on the floor with your legs crossed. The most important is to sit comfortable. Relax in 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

Hold the spine vertically, but keep the natural curve 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 the sight forward.

In some meditation traditions the eyes should be open so you do not shut out the world. In the beginning you can 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. Breath calm and gently through mouth and nose.

• sit comfortable
• body is relaxed
• back is straight
• head is slightly bend downward
• eyes are focused forward
• tip of the tongue touch the roof of the mouth
• breathing is calm

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Next (Focus on the breath) >