Article in English: The upright posture helps you to concentrate on your breathing as you purposefully inhale and exhale. If you’re sitting in a chair with a back, try not to lean back against it or slouch. Stay as erect as possible. Position your legs in whichever manner is comfortable to you. You can extend them out in front of you or cross them beneath you like a pretzel if you’re using a cushion on the ground. The most important thing is that your posture remains straight. In the media, we often see people holding their hands at their knees when meditating, but if that’s uncomfortable for you, don’t worry about it. You can fold them in your lap, let them hang at your sides — whatever allows you to clear your mind and concentrate on your breathing. It doesn’t matter if your eyes are opened or closed when you meditate, though many people find it easier to block out visual distractions with closed eyes. Either way, tilting your head as though you’re looking down helps open up the chest and ease your breathing. When you’re in a comfortable position and are ready to get started, set your timer for however long you’d like to meditate. Don’t feel any pressure to reach an hour-long transcendental state during your first week. Start small with 3-5 minute sessions, and work your way up to half an hour, or even longer if you’d like. You should both inhale and exhale through your nose when meditating. However, make sure your jaw muscles are relaxed, even though your mouth is closed. Don’t clench your jaws or grind your teeth; simply relax. This is what meditation’s all about. Instead of trying not to think about the things that might stress you out on a day-to-day basis, give yourself something positive to focus on: your breath. By focusing all of your concentrating on your inhalations and exhalations, you’ll find that all other thoughts from the outside world fall away on their own, without you having to worry about how to ignore them.  Concentrate on your breathing in the way that’s most comfortable for you. Some people like to focus...

Summary in Vietnamese:
Ngồi trên tấm đệm thiền hoặc ghế trong khi lưng giữ thẳng. Đừng băn khoăn về việc nên làm gì với bàn tay. Hơi nghiêng cằm như thể bạn đang nhìn xuống phía dưới. Cài chế độ hẹn giờ. Khép miệng lại khi thở. Tập trung vào nhịp thở. Quan sát hơi thở, tránh phân tích nó. Nếu nhịp thở của bạn đang đi lan man, hãy tập trung hết sức lại vào nó. Đừng quá khắt khe với bản thân.