So when you begin to meditate it is really important that you find the most comfortable sitting position. Now you might assume that that's on the armchair, the sofa or some people even try it on their bed. But when we think about the kind of mindset that we're we're trying to cultivate here, we're looking to get a balance of focus on the one hand and relaxation on the other. So if your sat on your your armchair or your sofa and you in this position ,then although you might feel very relaxed you're not going to have the necessary focus or alertness in the mind. Equally if you're sat right on the edge of the chair, bolt upright like this, you're going to feel very alert and focused but you're not going to have relaxation element. So we want to set the body up in a way that the mind is then going to reflect. I think the best way, by the way for you if you already sit cross-legged on the floor and you've grown up that way that's fine and you're welcome to meditate in that way of course. But if you haven't then I would recommend that you do it on a chair something like this, an upright chair. Now the way that is usually recommended is to sit in the middle of the chair with your legs uncrossed and feet flat on the floor and you're arms and your hands either resting on the legs or just in the lab, so that's the one hand just on top of the other. The important thing is that you set the body up in a way that the muscles are able to switch off and you're not sitting there thinking about trying to sit in a certain position. You're able to just position the body in such a way that it remains seated like that and you can then just allow the body to sort of unwind, allow any tension to let go. So it all begins really with the position of the hips and the pelvis. Now if I position myself in the middle of the chair and just let myself relax This is what happens, I slump forward. And when I'm slumped I can't really breath properly. So it's not a very effective way to meditate. Instead when I sit down, if I push my backside back and tilt the pelvis then than that sets the back up in a very straight position. I'm not using the muscles to hold the back in place, simply because the hips and the pelvis are in the right position the backs naturally straight. So if you can set yourself up in that position then that's great. If you still find yourself hunching a little bit then you might like to just put a cushion or rolled up towel under here just so that you tilt the pelvis a little bit more. Now with the head you would think that it just sits there very naturally but very often the head can do this as you fall asleep or it can sometimes do this as well. If you do find yourself halfway through the meditation with your head right down here or up here just remember to very consciously bring it back to that sitting , that straight position, on top there. So that's about it for sitting but remember to check back as there's a lot more useful tips on how to get the very best from your meditation.