Mental Development

You begin by sitting on your heels, Japanese style. Your back is straight, chest out, shoulders down, and your nose must be vertically in line with you navel. Look straight ahead for a few minutes, then half close your eyes and fix them on a point two yards ahead of you on the floor. After a few more minutes completely close your eyes but continue to see the point on the floor in your imagination.

While you are a beginner, in order to forget whatever you may have on your mind, it may be helpful to concentrate on your breathing.