How to practice Adhitthana

1. Sit comfortably with the spine upright.
2. Before beginning, make a quiet resolve to remain physically still for the entire practice.
3. Allow the breath to flow naturally and keep the body relaxed.
4. If an urge to move arises, simply observe it. Move only if there is sharp pain or a genuine need, and do so slowly and mindfully.

What to avoid:

• Fidgeting, scratching, or making unnecessary physical movements
• Choosing a posture you cannot comfortably maintain
• Tensing the body in an effort to stay still