The class starts with an explanation of how to sit while meditating and how we can ease the spine and soften our posture. Posture is actually less important than we think - firstly because sitting in a 'traditional' meditation pose may increase tension in our body. Secondly, if all our focus is on our posture (particularly if we find it uncomfortable) we cannot open to more subtle and sensitive experiences that meditating can bring.
During this meditation practice, which starts at 10:14, we move through the body, scanning the regions where the energy centers or chakras are located. Have a few cushions handy for this practice.