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My meditation is based on Taoist martial arts practice. The most simple, and well known is the horse riding stance practice.

Shoulder width or slightly wider stance. Bend the knees slightly, at least to begin with, and sink the weight into the earth. Adopt a "hug the tree" posture with the arms. Make sure the elbows are bent, and the arms are hanging between the upright thumb and shoulder. Then as mentioned in NL's post. Simply breathe, and relax. Use natural abdominal breathing to begin. That is, the abdomen expands on the inhale, and contracts on the exhale. Beginners should start out with at least 10 minutes per day. This forces the leg muscles to relax. One can count breathes, repeat the word "relax", or any number of other techniques to clear one's mind.

Most important thing is to be consistent. I learned a particular version of Taoist meditation, that required me to practice 100 days in a row, in order to get started. Being doing this routine now for 6 or 7 years. I average about 90% or more days per year. Haven't miss a day so far this year. Consistentcy is the key in seeing any lasting results. Be sure to let the beginner know that maybe they won't see any difference on a day to day basis, but after a few months there will be changes, noticeable ones.

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