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I recommend beginning seated on something we spend so much time in as a modern human being sitting in chairs so to sit completely flat on the floor can make a rounded back so Iamp;#39;m sitting on a block with my legs crossed my hands resting on my thighs as you sit think of moving the back of your spine in from a few different points especially so from your tailbone move in and up there right for like a lady where the bra line would be and for a gentleman like right where a ladyamp;#39;s bra line would be move in there thatamp;#39;s one of my favorite things that Leslie says itamp;#39;s pretty funny and then the other point is just at the bottom of your neck will tend to slouch and roll the shoulders forward there so move in there now as you move all these points in your spine try not to let the front body push forward so think of the front body you magnetized in and up and now watch your breath slow down your breath so if youamp;#39;d like to meditate longer you can pause the vi