Meditation for beginners: posture, breath and mind

Meditation is at the heart of every Eastern cultivation tradition. You need nothing special to begin.

Prepare

A quiet place, a fixed time, and just 5–10 minutes to start.

Posture

Sit cross-legged or on a chair, back naturally straight, shoulders relaxed, hands on thighs. Chin slightly tucked, eyes soft or closed. An upright body lets energy flow.

Follow the breath

Breathe slowly through the nose, feeling the belly rise and fall; rest attention on the breath or just below the navel. Count breaths 1–10 to steady the mind.

Stray thoughts

Thoughts arising is normal — don't fight them. Notice "I'm thinking," then gently return to the breath. Each return trains the mind.

Keep going

Meditation builds daily stillness and self-knowledge. Pair it with reflection, like casting the I Ching. For reference, not medical treatment.