hello carmel You can cut your meditation time to 30 minutes if longer meditation causes you to develop pains at the joints, legs and back. I personally, had issues with that initially but i am ok now. Compliment of the Season!

Hi Carmen! In beginning you can sit on a chair. Also, the best way don't have tension in legs or back is stretching. I hope it will help you. :)

Dear Dominic and Stina: Thank you for your advices, I was sitting on the chair and I don't have any pain, but when I try to make the half loto possition I have always this problem. I don't know how to do, because I want to make the meditation in the correct way of half loto.

you get used to it after a while, stretching and bending your knees before and after each meditation also helps.

Starting on the chair is a good idea. Try to focus on the meditation first, as you are able to concentrate more on your inner self and disconnect from the body, you'll be able to sit in the loto position and you'll totally forget about the pain.

You should also check your posture while seating. If you are crouching, this may be what causes the pain.

For the sleeping try drinking a lot of water before meditating or walking before you start. Visualizing a bright object is also helpful. If you just can't help falling asleep, then sleep. The monks say it's ok.

Have a great IPT.