The document provides guidance on proper meditation posture and breathing techniques for beginners. It recommends sitting comfortably upright with one's back straight, either on a chair or cushion on the ground, focusing on the natural rhythm of one's breathing and observing thoughts without judgment. Practicing twice daily for 15-20 minutes each session is ideal for beginners.

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2. In the third phase of meditation the participants are
ready to understand and practice the high level
meditation techniques.
Now they are quite serious about learning
meditation techniques.
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3. Now you can either sit on the chair or use a cushion.
If you prefer a cushion then sit comfortably with
crossed legs and keep your hands resting on your
thighs.
You can sit on a cushion or you can use a chair as per
your convenience.
Remember that the back of a chair should be straight.
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4. You should sit straight upright with your feet touching the
ground. Try to keep your spine straight. Remember that
there should not be any tension in your neck.
You should sit comfortably but this posture should not
allow you to fall asleep. Make sure that you can remain
stable in this posture during practice.
You should sit comfortably but this posture
should not allow you to fall asleep.
Make sure that you can remain stable in
this posture during practice.
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5. Actually your gaze should focus a couple
of inches in front of your nose. In this
position eyes remain half open.
At the beginnings gently close your eyes
while meditating.
Open eyes may distract you.
Once you get well acquainted with the
process you can keep your gaze towards
nose.
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6. Once you settle down in this position then start slowly
focusing on your breath.
Do not try to control it. Breathe naturally. Just feel the
tough of your breath above your upper lip, through your
nostrils.
You will notice that breath is going out and coming in.
Let it go out and come in by its own pace.
Just feel it. Focus your attention on the rhythm of your
breath.
This practice helps you feel your subtle emotions.
These feelings become subtle as you go ahead in your
practice.
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7. Look at the thoughts coming in your mind. Try to look at them as third
person. Do not get attached with those thoughts. You will see that these
thoughts are coming and going away.
Do not judge them. Do not label them. Just observe.
Try to feel your emotions while breathing.
Try to understand the connection between your breathing rate and your
feelings.
If you think about something annoying you, your breathing rate
automatically increases.
When your thoughts are about something that calms you, your
breathing rate automatically goes down.
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8. If you are not confident enough you can also join some
courses of meditation at the beginning to learn it properly.
You can get some CD or tapes to follow the instructions.
You can practice with a partner or in a small group when
you feel it difficult practicing alone.
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9. It is advisable practicing twice a day for fifteen to twenty
minutes. You can practice it, in the morning and evening
when you are in a relax state.
But even you practice once during a day, it is sufficient.
You can start with fifteen minutes and slowly
increase up to thirty minutes.
There is no harm in doing it for more than thirty minutes
but in the beginning it may not be possible for you.
Once you get settle in the practice,
your mind will instruct you about the time.
It will instruct you about the things suitable for you.
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