Daoist seated meditation seeks to achieve inner calmness that can, with regular, practise be carried throughout your day and not just in the training room. A standard foundational Daoist meditation practice centres on clarity, stillness, and emptiness.

It is usual to end each DaoYin session with a short meditation, where some instruction and guidance will be offered.

Your meditation session should start by sitting in a comfortable position on a cushion (right) the usual posture is some type of cross legged position; full lotus, half lotus or what is referred to as the "adept" posture as illustrated below right. The sitting posture should encourage a spine that is erect, the crown of the head and coccyx relax away from each other.

Your breathing should be natural, allow your respiration to find its

own rhythm. The hands are either placed palms down on the knees or joined in front of the navel in a Daoist mudra position. With the tip of the tongue touching the upper palate, one focuses on emptying and stilling.

Emptying the mind is a long term aim, for most people it proves to be very difficult. Because of this difficulty many intermediate practises have been developed, these include for example counting the breath.

Unfortunately some people get stuck at this level, not because they are not capable of progressing but because they achieve a level competence with these "skills" and with that competence comes familiarity and comfort.

This should be avoided. The aim of this type of meditation is to learn to still the mind and therefore free yourself from a wandering

mind filled by random thoughts.

The use of images or breath counting is referred to as "using poison (thought) as medicine"

But as with real medicine it is easy to become addicted to the medicine whilst you await the cure.

Sitting meditation is surprisingly difficult, not only the mental aspect, as mentioned above but also physically.

To help the body prepare and recover, a sequence of eight simple massages and stretches. This sequence is called Ba Duanjin, which translates as eight step brocade. It is specifically designed to open the body's energy channels so that the maximum benefit from meditation is achieved.