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<p>Find a comfortable place to sitfor 45 to 60 minutes. It helps to sit at the same time and in the same place every day, and it doesn&#39;t have to be a silent place. Experiment until you find the situation you feel best in. You can sit once or twice a day, but don&#39;t sit for at least an hour after eating or before sleeping. It&#39;s important to sit with your back and head straight. Your eyes should be closed and the body as still as possible. A meditation bench can help, or a straight-backed chair or any arrangement ofcushions. There is no special breathing technique; ordinary, natural breathing is fine. Vipassana is based on the awareness ofthe breath, so the rise and fall of each breath should be watched, wherever the sensation is felt most clearly at the nose or in the area of the stomach or solar plexus. Vipassana is not concentration and it is not an objective to remain watching the breathing for a whole hour. When thoughts, feelings or sensations arise, or when you become aware of sound, smells and breezes from outside, simply allow the attention to go to them.</p>
