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Sitting in a quiet place is a good way to isolate yourself from the many distractions that may take place. Find a place away from televisions, radios, cell phones, traffic, kids playing, dogs barking and people talking. I know this may be impossible in your world - but, find a place that is relatively free of distractions! You can wear earplugs or wrap around headphones or ear muffs to block out some sound if you wish. Though, you may become too aware of your heart beat in your head as the predominant noise. Best to focus on breath, not heartbeat. You may need to go somewhere to find a quiet place. Sitting with a group is not necessary nor recommended.

Step 1, Sitting

Find a comfortable place to sit cross-legged on the floor. On a rug with padding underneath or on a pillow with your buttocks resting on it and your feet on the floor works for most people. If you're in Thailand or some other place you may not have access to a soft cushion to sit on most times you meditate then it's likely best to just sit on the hard concrete or tiled floor. Your body will become used to it after a month or so, and then you'll be able to meditate anywhere you find a flat surface. Not much else is harder than concrete!

The goal is to find a stable position that you can maintain for 20-30 minutes in reasonable comfort. Comfort comes gradually. Nobody is comfortable sitting cross-legged for 20 minutes initially, unless you're a yoga practitioner or gymnast. If you're not one of these - patience is indicated!

You may find that a simple cross leg seating posture might be perfect for you - probably it is not. Experiment to find a good sitting posture. The primary difficulty is finding a stable posture that enables the muscles in your legs, back and stomach to relax while observing the breath. Many people find the half-lotus position works for them. You may or may not. Experiment - it's your meditation, there is no right or wrong way. If you need a wall behind you, a couch or something else - use it. There's no point in sitting in a pretty meditative posture because you're not meditating so someone can look at you and admire your posture. You just need a stable posture that enables you to relax all muscles while sitting for 20-30 minutes, that's the goal. Feel free to experiment with ANY posture you like. Laying down flat on the floor usually causes people to become sleepy - regardless how hard you try to keep conscious. Try it though if you can't find anything else that works! It's YOUR meditation.

Once you've found a stable position you can start observing the breath. Hear about why to focus on the breath here >

Your hands can have many positions. First, find the natural curl of the hands by putting them face up in your lap. Relax them so the fingers curl. Everyone's fingers curl to some degree - it's the pull of the muscle tension that naturally exists. When they are relaxed - make a note how it looks, how it feels. This is how your hands should always be while meditating. There is no reason to mimic the hands of the Buddha depicted in statues you might see. They must stay in their relaxed state. Now, what you do with them from here is up to you.

Some sit with one hand on top of the other hand along the center point (spine) of the body. Some put each hand face up on it's corresponding leg. I.e.., Right hand on right leg. Left hand on left leg. For some this is very comfortable.

Here are some photos of statues and people meditating in Thailand. Notice the placement of hands that differs and the legs. If both feet are resting on the top of the thighs - that's a full-lotus position. Just one leg is a half-lotus.

Notice the woman in this last photo is sitting in a normal cross-legged (Indian style) posture that is stable enough because she is leaning against the pillar of a shrine behind her buttocks.

So, find a good posture for yourself and experiment a lot. Maybe you will have a number of sitting postures that work for you and you rotate them. Up to you...

Go to Step 2, Observing Thoughts in the Mind >

step 1, sitting    step 2, observing mind    step 3, observing body in mind    step 4, observing pain
step 5, observing thought    step 6, observing feelings    step 7, observing breath    step 8, mindfulness

KNOW YOURSELF through meditation.