We've been talking about moving meditation and Tai Chi, but this is an exercise – a meditation exercise – that can be done sitting down. You want to sit comfortably on the floor – please don't use a chair. You won't get the full benefits of the exercise if you are reclining or sitting in a comfortable chair or laying down on the bed. There are a lot of meditation exercises that can be done from the sitting position and laying down. But for this particular one, try sitting flat. Close your eyes and imagine that you are supporting the sky or the ceiling with your head. You don't want to slouch because then the sky would fall off your head. Remembe eep it up and straight as if you were balancing the sky on your head. Close your eyes, begin your deep breathing. Every time you breathe in and out, use your stomach, keep yourself supported and remember to relax. Some visuals that I want you to think about while you are in this state is that I want you to imagine that every time you are breathing in, there's a large wave that's coming right towards you as if you were sitting right on the edge of the shoreline and as you are breathing in, that water is hitting you, going past you, and on the inhale you feel it hit the small of your back and go back out to sea. Every breath. Make each one of your breaths longer than the first, making that wave come at you harder and longer. Every time the water hits, I want you to imagine that it takes the stress away. It takes away any of the soreness or the pain. Breathing in fresh water. Breathing out, you feel it lap and go back away from you. Repeat this until the soreness in your back becomes numb. Sitting up straight is going to cause a slight amount of pain in your lower back. You might even feel aching in your legs if you are not comfortable. This is a good sign. You want to focus through this. Remember meditation is an exercise that will help keep you stress free. Not because you're just sitting there but because if you can get through sitting and being sore, then most of the other stressors that you are going to encounter in your day are going to seem very minor. Remember, keeping yourself up straight is the key to the exercise. If you allow yourself to slouch, you could be sitting for minutes on end and not gain any benefit out of the exercise. Remember you want to keep yourself focused. Keep yourself up straight. The image of the waves will help your mind from wandering to other thoughts. You want to focus on at least one thought rather than a hundred different ones and trying to stop yourself from thinking.