Sit on the forward half of the cushion, in the lotus, half lotus or simply cross-legged.
The hands are held in the lap palm upward, left upon right, with the tips of your thumbs lightly touching. This is held in close to the lower abdomen, resting on your thighs.
The back is made straight by pushing in slightly at the small of the back, and your chin is tucked in, causing your face to tilt slightly downward.
The eyes are half open, or even drooping. Look at an imaginary spot three feet in front of you. Your eyes may be in, or out, of focus.
The lips are closed, the teeth are touching and the tongue is at the roof of the mouth, making contact with the back of your teeth.
All breathing is done through the nose. As you breathe in, the lower part of your body should expand; as you breathe out, it should contract. There should be little or no rise and fall of the chest.
Take two or three full breaths, forcing the air all the way down to where it stops. This will establish your breathing pattern. Now relax and breathe normally, but fully.
Stretch your back, lift your rib cage, and attempt to touch the ceiling with the top of your head. Without letting your rib cage fall back down, relax, sit, and breathe in a normal manner.
As thoughts arise, let them pass through; do not cling to thoughts, manufacture thoughts, or try to control them. Treat them as a breeze that blows across your face and then is gone. No anticipation or following of the breeze. It comes and then is gone.
If you become distracted by a sensation or thought, take one or two deep breaths, as in the beginning, to reestablish your breathing pattern.
Continue meditation.
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