SITTING FOR MEDITATION 

For the purpose of meditation, you must ensure that you assume a comfortable posture that you will be able to remain in without moving. 

Only when the body has been sitting in steady stillness for a while may meditation be experienced. Sit in any of the following asanas:

Sukhasana (easy happy posture] Siddhasana (accomplished posture) Ardha Padmasana (half lotus posture) Padmasana (lotus posture as on the previous page) Choose one in which you can comfortably maintain a straightness and length in your spine without feeling tension anywhere in your body. Sitting on a cushion or a yoga block is most useful in the beginning stages. As your back becomes stronger you will be able to sit for longer periods of time and without any props. 
If none of the above postures feels comfortable sit on a chair. 
Once you have chosen your sitting position: 

1   Sit evenly on both buttocks, so your foundation is balanced and steady. 

2  Relax in your hips and legs, so your knees may release down towards the floor. 

3  Lengthen your spine, drawing your back tall and long and your chest open. 

4  Relax your shoulders, letting your arms release down and resting your hands on your knees. 

5   Relax your face and jaw, gently lowering your chin slightly to bring length into the back of your neck. 

6  Soften your eyes, lowering your focus or closing your eyes completely, and draw your awareness/consciousness to the natural flow and motion of your breath. 

As you sit in stillness, notice your chattering thoughts as they arise, but then simply observe them instead of getting caught up and trapped within the drama of them. Once you have noticed these thoughts clouding in, take a moment to breathe them all in. Don't get angry or frustrated by them, or try to suppress them, as this will cause you to get even further bound up with them all. 
Let whatever needs to ripple up to the surface of your consciousness do so. See it, observe it, recognize it, feel it, and then slowly and gently breathe it all out, clearing your mind and returning your focus once more to the natural flow of your breathing. 
As your mind becomes guieter and calmer, which may take some time and much practice at sitting, let your mind focus on the location, sensation, symbolic imagery and meaning of the various chakras.

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