1. Begin by sitting on the floor or a mat with your legs extended in front of you.
2. Bend your right knee and bring your right ankle to rest on your left thigh, as close to your hip as possible.
3. Now, bend your left knee and cross your left ankle over to rest on your right thigh. Try to bring both knees as close to the ground as possible to form the Lotus Pose. Ensure that both feet are facing upwards and the soles are visible.
4. Sit up tall, straightening your spine as much as you can. Place your hands on your knees, palms facing up, with your thumb and index finger touching to form a circle – this is known as the Gyan Mudra position.
5. Close your eyes gently to help you focus inward.
6. Begin to breathe deeply, inhaling through your nose and filling your lungs completely. As you inhale, allow your chest and abdomen to rise.
7. Hold the breath for a few seconds.
8. Slowly exhale through your nose, allowing your abdomen and chest to fall.
9. Continue this pattern of deep, rhythmic breathing while maintaining the Lotus Pose, focusing on the sensation of the air moving in and out of your body.
10. Maintain this position and continue with the deep breathing for the duration of your meditation or breathing exercise session.
Be aware: The Lotus Pose can be difficult for beginners or those with tight hips. If complete Lotus Pose is not accessible, try the Half-Lotus Pose by placing only one foot on the opposite thigh. Always listen to your body and do not force the position to avoid injury.
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