Thinking, planning, agitation and distraction can become more settled in a sit if you:

• place the tip of your tongue gently against your hard palate just behind your top teeth
• let your eyes close and tilt your chin down and slightly in (noticing your neck straighten)
• let your eyeballs relax
• emphasise the out-breath a little more than your in breath by making it a little longer
  bring your awareness one breath at a time down from your nose to your throat, down from your throat to your chest and so on until you reach your belly
• rest your awareness there allowing your spine to relax and straighten, releasing tension and striving from your hips and thighs
  let your hands rest wherever they feel most comfortable
• you may even enjoy saying something to yourself like, “breathing in I notice my body, breathing out I relax” or “breathing in clears my mind, breathing out I let go.”