When sitting in meditation, the most important thing is to keep the spine upright. Legs can be placed in any of the traditional positions, on the bench, or on the chair.

Transition from movement into stillness is gradual, intentional and gentle.

Settle in a proper posture and place the palms on the knees. Being aware of the neck stretching, slowly circle the head in one and then in the other direction. After that, place your palms on the lower belly and inhale and exhale fully three times.

Join palms in front of the heart and place them in the lap. Arms close to the body, left hand is resting in the right hand with thumbs joined.

Start by thoroughly relaxing the body first. After that, leave the body on the cushion and give your mind to the method.

When ending the period of sitting meditation, place the method to the side, start moving fingers slowly and then join palms in front of the heart. Place the palms on the knees and circle the upper body slowly in one direction and then in the other. Release the position and massage the body.

After sitting meditation, maintain the relaxation, awareness and presence in whatever is coming next.