# Meditation

Sit tall with the legs crossed, rest the hands on the knees, and follow the
breath. A timed stillness practice that lowers stress, settles the nervous
system, and closes a session — or a day — with focus.

- **Category:** Mindfulness
- **Type:** Seated meditation (timed hold)
- **Targets:** Breath, focus, posture
- **Prescription:** Sit 5–10 min, attention on the breath, returning to it whenever the mind wanders
- **Defaults:** 1 × 300 s

## Setup

Sit on the floor (or a cushion) with the legs crossed — lotus, half-lotus, or a
simple cross, whatever the hips allow. Stack the spine tall, rest the hands on
the knees, and soften the gaze or close the eyes.

## Execution

1. Lengthen up through the crown of the head, letting the shoulders drop.
2. Breathe slowly through the nose — a long inhale, a longer exhale.
3. Rest the attention on the breath moving in and out.
4. When the mind wanders, notice it without judgment and return to the breath.

## Cues

- Sit on the front edge of a cushion to tilt the pelvis and free the spine.
- Let the breath deepen on its own — observe it rather than forcing it.
- Keep the face, jaw, and hands soft; effort lives only in the tall spine.

## Common Mistakes

- Slumping through the lower back as the sit goes on.
- Chasing every thought instead of letting it pass.
- Straining into a full lotus the hips aren't ready for — a simple cross works.

## Progression

A few minutes seated comfortably → longer sits with a steady tall spine →
half-lotus or full lotus as hip mobility allows.
