Article in English: This posture allows meditation free from the distraction of physical ailments, the feeling of having one's legs "fall asleep" and may be beneficial for people who work in a seated posture for much of the day.  Stand with the weight on the balls of the foot, and bend your knees slightly so that your back is straight. Turn your toes slightly inward, with legs shoulder-width apart. The traditional position for meditation is sitting, either on the ground or on a "zafu," a small round cushion. Modern practitioners may choose to sit in a chair if necessary for physical support. The seated method allows for greater stability.  If using a zafu, position it in a quiet area. You may choose to place it on a mat or blanket to prevent your knees from resting on the hard ground. Lower your body onto the zafu. Position your buttocks on the top third of the zafu, so that your buttocks are slightly raised, and your knees are directed towards or resting on the floor. Use a cushion under your knees if you need to. Imagine the top of your head being pulled with an imaginary string towards the sky, straightening the spine. Feel a soft curve in your lower spine. In a seated position, you can allow your hands to rest, palms up, on your thighs. You may also choose a more traditional position, hands together.  Holding arms slightly apart from the body, gently bring your hands together as if holding a beach ball. Place your left hand over your right hand, palms up, thumbs together. If your arms are short, you can rest them on a cushion placed on the thighs. This is particularly helpful if you are seated on a chair.

Summary in Indonesian:
Lakukan meditasi sambil berdiri. Lakukan meditasi sambil duduk. Aturlah posisi tangan.