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This is a gently active Body-Scan using subtle muscle movement and breathing to release stored tension in the body; helping your whole body to deeply relax, allowing your mind to enter a state of pure, restful stillness.

Posture: sit on the floor or in a chair…. If you’re on the floor: Sit with your legs crossed. Sit on the edge of a big cushion (or a couple of pillows) so that your hips are slightly higher than your knees (this helps keep your back upright and supports your lower back). Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.

If you’re on a chair: Sit with your legs at least shoulder width apart with the soles of your feet flat against the floor (or with your legs crossed meditation style if the seat is big enough and you’re comfortable).

Sit with your back unsupported or supported by the back of the chair with a cushion in the small of your back. Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.

Is it better to sit on the floor or in a chair? – This depends on how you’re best able to find a balance between being comfortable and alert. Meditation is a state of both relaxation and focused attention, so find a position that you will be as comfortable as possible in as well as being able to focus on your breathing without falling asleep (unless you want to of course!).