So the first thing to do when you're learning how to meditate is learn how to create the frame. Now the frame is the body and for me, the hips should be higher than the knees. The shoulders should be directly over the hips so that the spine is as direct as possible. The crown of your head is the highest point on your body and the ears are directly over the shoulders. So that's the upper torso. And then you can place your hands either down on your knees or up and once the physical frame is created, then you can close the eyes.

And now begin to relax your face. Like gravity, gently tug The flesh off of your cheekbones. The jaw is on clenched and release any tension on your forehead. So there's a paradox. When you're learning how to meditate, it's sometimes difficult to understand. And that is that you want your body to be alert, yet relaxed.

So the best way to think about it is that you want your bones to be rigid and alert. And then you want all of your flesh to just sink down. So that's the first thing to learn when beginning to meditate, and I call it creating the frame