Arrange your legs in a position you can maintain comfortably. In the half-lotus position, place your left leg on your right thigh (or vice versa). In the full-lotus position , put your feet on opposite thighs. In the Burmese position, tuck both your feet together near your crotch. You may also sit simply with your legs tucked in close to your body, but be sure that your weight is distributed evenly on three points: Both of your knees on the ground and your buttocks on the round cushion. On a chair, keep your knees apart about the width of your shoulders, feet firmly planted on the floor.
Sit straight up but not rigid. Straighten and extend your spine, keeping it naturally upright, centering your balance in the lower abdomen. Chest back, stomach in. Imagine a straight vertical line through your nose to your navel Sway your body gently from left to right, until you naturally come to a point of stillness on your cushion. Tighten your "hara" the area about 2 inches below your navel.
Look to the floor about 3 to 4 feet in front of your body,eyes neither fully opened nor closed. If the eyes are closed, you might start to daydream or visualize things.
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