Exercise

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Strong determination is primordial for the success of this course. In this section, we will
test your commitment. You will learn to develop strong determination through "stillness" of
the body and awareness of the breath.

A couple of things to note

This exercise entails sitting for 30 minutes. So make sure you nd a comfortable seat,
either in a chair or crossed-legged on a cushion (More instructions below), and be sure
to gently straighten your spine.
Drop any expectations about what you're supposed to be achieving or experiencing, or
feeling, and just let yourself be, exactly as you are. No control or judgment.
This rst exercise is to test your resilience and your determination through stillness of
the body. So, try to minimize any bodily movements, dgeting, or shifting.
Rest your tongue lightly on the roof of your mouth, behind the front teeth, and breathe
through your nose.
Take a few controlled deep breaths before you start, and consciously relax your body
on the exhalation. But then, the intention is not to control the breath. You only have to
observe it.

Practicalities

Meditation cushion or chair.

Try not to sleep. If you slept during the exercise, do it again!
Quiet, tidy spot, preferably reserved for the exercise, and the future ones.
Loose- tting, comfortable clothing.
Phones and other possible sources of distraction turned o .

How to sit

Sitting in a chair: Position your behind somewhat higher than your knees, which tilts your
pelvis forward and helps keep your back straight. Experiment with a small cushion or foam
wedge under your bum or slightly behind. Don't slouch.
Burmese position (on a cushion): This pose involves placing both calves and feet on the
oor one in front of the other. The knees are equally on the oor and this forms somewhat
of a tripod (bum on the cushion and your knees on the ground) which provides stability.
There are other sitting positions available but they’re not really suitable for beginners. But
feel free to make your own research and try them out if you wish. Experiment with di erent
sitting positions if you need to, until you nd one you can hold comfortably for 20 to 40
minutes.

When sitting, imagine yourself as a tree: stable, grounded, balanced… Your outer
posture is very likely to be translated in your inner world, bringing clarity and
wakefulness.