Meditation
Sitting cross-legged with the hands on the knees and the spine tall, the body stays still and the attention rests on the breath.
How to do it
Setup
Seated cross-legged on the floor or a cushion, hands resting on the knees, spine tall.
Steps
- Lengthen up through the crown and let the shoulders drop.
- Soften the face, the eyes closed or resting on the floor ahead.
- Follow the breath in and out, and bring the attention back when it drifts.
Common mistakes
Slumping as time passes: sit on a cushion so the knees rest lower than the hips. Knees or ankles aching: cross the legs the other way, or sit on a chair. Steering the breath: let it keep its own pace; only watch it.
Breathing
Slow and even through the hold.