Now come into a comfortable seated position. Come down to the floor especially if you can practice mediation sitting on a hard surface, and you can place come into a cross legged position and just place one ankle in front of the other and if you find that your lower back is rounded, go ahead you can bring blanket under your hips. It will prop up your hips. Place your hands on your legs, palms facing up. Just relax your shoulders down the way from your ears. Lift your heart about half inch from the floor and bring your chin level with the floor. You can close your eyes or you can just gaze down towards the floor, just pick one spot and just keep your eyes soft but focused on that spot of the floor.