Sit tall and comfortable
This is the first step of meditation or
the most common one. You can sit on the floor or in a chair. The most important thing is to be completely comfortable. If you are sitting on the floor, you can cross the legs or sit on a cushion. You should extend your back and the head to get a straight line while you are sitting. If you feel comfortable, you should sit tall with a straight back.
Relax your whole body
Scan your whole body and close your eyes. Relax each part of your body, one at a time. Begin with the bottom to the top of your body. Relax your toes, then your feet and ankles. Continue to your upper body. Just relax! It is important to relax your shoulders and neck, your eyes and jaw – the whole face! The upper part is the most common area in the body to feel stresses.
Be silent and still
The moment you feel relaxed, take a moment and just be still, while you sit. Be aware of everything around you, your own mind, your body and the sound in your surroundings. One should only be aware, nothing more. You should not react or try to change anything that is happening.
Focus on breathing
Your attention should be on your breathing. One should breathe deeply, but silently. Fill your lungs and engage your diaphragm, but do not force yourself or your breathing. Feel each breathe deeply in your nose and throat, then in your chest and belly. Feel it flow throughout your whole body. Concentrate on the breath.
The description of the mantra is some sound, phrase or just one word that one is repeating through the meditation. All mantras spread positive and calming vibrations and transformations. They are spiritual part of the meditation and they can give you a focus point. You can spoke it silently or aloud, it does not matter, as long as you feel comfortable. For example, you can just say breathing in, breathing out.