Since childhood, adults have always told you to sit up straight and stand tall. Your posture and movement reveal not just your attitude and thoughts, but also your confidence. Nothing is more telling than how you physically hold yourself. Your body language can say so much without saying anything at all.

93% of your communication is body language and only 7% is words, according to Albert Mehrabian, a UCLA Psychology professor.

So, how can you make sure you’re coming across professionally, confidently, and engaged? Check yourself out and become aware of what you usually ignore. Notice how you sit, how you stand, how you use your hands and legs and what you do while talking to someone.

Keep your head up:
The position of the human body acts as a window into the brain. If you’re slouching in your chair, you appear bored, uninterested and  insecure about yourself. Standing tall with a straight spine and your head held high conveys eagerness and interest. Plant your feet on the floor or cross your legs at the knees — though this is generally seen as more casual and relaxed, it’s still appropriate. You can also cross your legs at the ankles or press your knees together, slanting your legs to one side.

Beware of your face:
Your facial expressions—like raising your eyebrows, breaking into a smile, or furrowing your brow—can speak your thoughts and emotions. Think about what your face is saying, even when your mouth isn’t moving. A small, calm smile will always make you appear neutral, friendly and approachable, and nodding and raising your eyebrows shows you agree. Keep consistent eye contact with the person who’s speaking to show you’re involved in what he or she is saying.

Control your legs and arms:
Never cross your arms, as it can make you seem defensive or guarded. Keep your legs relaxed as well, but a slight cross at the ankles is acceptable.

Smile and laugh:
Lighten up a little: Don’t take yourself too seriously! People will be a lot more inclined to listen to you if you seem to be a positive and outgoing person. Smile when you’re introduced to someone and show that you’re engaged and care.

Last but not least, keep a positive, open and relaxed attitude. How you feel will come through in your body language and can make a major difference.