Check your posture, making sure that you are properly positioned on your cushion. Your bottom is a little farther than halfway forward on the zafu. Or another way to put it is the front third of the cushion or chair. After arranging yourself properly on the cushion, cross your legs and lean your whole body forward toward the ground. Then bring your body slowly back up, taking care to leave the lower back straight. So here Harry's recommending that you do a hip hinge. Lean forward with a elongated spine and that helps you to get seated on your sit bones and not Tuck Tuck on your your pelvis. He says Now you will be centered in your tendon with a spine straight the hips back and the belly forward. This naturally happens when you are in a lotus position. But however your legs are crossed, it's very important that you don't let your lower back sink down. It's very important that you don't let your lower back sink down. Don't tuck your tailbone he uses the word tanden but it's also known as Hara and it's located roughly one to two inches below your belly button. And, and at our center, we are accustomed to using the word hora. So I'm going to stick with that, it's a little easier to say. I want to add to what he said that most of us benefit from having a support cushion, resting across our lap. So there that our hands. In particular, our pinkies pinky fingers rests against our abdomen against the heart. If you will allow your hands to drift down your lap down your legs. The result is that you're going to hunch you're going to tuck in your lower spine and strain your back muscles. So do yourself a favor there and pay attention to the placement of your hands. Then Tongan Roshi says Sit upright, leaning neither to the left nor to the right, neither forward nor back. Your ears should be on the same plane as your shoulders, and your nose aligned with your navel, the back of your neck is straight, so that your head is suspended as if a string from the heavens were pulling up the top of your head. This way, the chin will be aligned in the correct place. You know, probably most of us, myself included, don't sit in a full lotus position. And that's okay. The goal here is not to wrangle our body into some challenging position, or to look like a picture perfect Buddha, like the one on the altar. Each one of us already is a picture perfect Buddha. In the body that we're in. There's nothing we need to change. Doesn't matter how tall or short you are, your age, your hairstyle, your physical appearance. Your physical abilities or limitations don't matter. You're a Buddha.