Tag: posture

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Sitting cross-legged on the floor can benefit your meditation

Woman sitting cross-legged
Image via Wikipedia

 

The first fundamental I propose in setting up a meditation practice is to get comfortable. (See Fundamentals post in March, 2011.) So, is sitting on the floor out of the question? I hope not. To begin with I’ll try to convince you of the benefits so maybe you’ll give it a try. Then I’ll offer some ideas on how to make it comfortable.

I find sitting cross-legged either on a wide seated chair or on the floor helps me get focused. It takes me out of my usual routine and shouts to me: “You’re going to meditate now!” Why not give meditation a grand entrance?

My legs become engaged in an active, and completely different way, than usual. This moves my attention from my thoughts and into my body. It keeps me meditating instead of daydreaming.

I also associate sitting on the floor with my childhood. I feel  younger, more flexible physically and mentally.

So, I hope I’ve talked you into trying it, at least. Here are the pointers to make this as comfortable as possible:

Find a high-enough cushion or stack of blankets so that your knees are level or lower than your hips. If they are level, put additional blankets or supports of some kind under your thighs.

For back support, sit against a wall with a small pillow at your back.

For neck support, use one of those travel pillows on your shoulders.

If your ankles hurt, wrap them with socks.

And, lastly, if you are still uncomfortable, take some deep breaths and change your posture. See www.healthandyoga.com/html/meditation/poses.html for additional ideas.

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Three Fundamentals of Setting Up a Meditation Practice

Photo by Flickr user alicepopkorn

 

You’ve read you can increase your brainpower or you want to enhance your sports performance. Perhaps your doctor told you it’s time to learn stress reduction. In yoga class you’ve become aware of the possibility of enlightenment, understanding your true nature or your purpose in life. Whatever your motivation, bravo! Meditation is an extremely effective change agent because you are looking within yourself.

There are three simple steps to set up a practice: create the appropriate environment, maintain a relaxed and alert posture and have an intention.

Create the environment

We don’t make our minds meditate any more than we can make ourselves sleep. But to achieve the latter usually all it takes is lying down on a comfortable surface and closing our eyes. Sleep happens. Similarly we can condition our minds to slip into meditation by creating a soothing environment with few distractions. For example, you might choose an easy chair in the living room or a large pillow on the floor of the den or bedroom. Low lights, a lighted candle can also enhance the ambiance. Wearing the same clothes, sitting at the same time of the day can help you enter into meditation more easily.

Sit in a Comfortable Posture

You can throw away the picture in your mind of the yogi sitting crossed-legged in a full lotus asana (posture) with hands in shin mudra (thumbs and index fingers touching). Although there are advantages to those positions for meditation, they are not necessary. The two main essentials are being seated upright and being relaxed. Upright so you stay alert and relaxed so that your breath is moving easily. It’s hard to stay relaxed if you’re uncomfortable so use props like pillows and blankets. You can shift your posture during meditation as long as you stay relaxed and upright. Rest your hands on your thighs or fold them in your lap. Again, whatever feels good to you.

Set an Intention

Why are you meditating? You may have an overall intention like stress reduction, but it helps to get specific. For example, to stop worrying about an exam, to relax your shoulders, to focus on the tightness in your chest to discover what’s bugging you. These are not expectations. Instead you are programming your mind to guide you where you want to go. It’s a set up for disappointment if you approach meditation thinking you want to see a full lotus blooming in your head like your friend experienced. Meditation, like dreaming, is highly individual.

With all of these points, be flexible. Make them work for you. If the pillow in the den is too soft, try sitting in a chair. If your legs fall asleep, move or stretch. If you worry that your meditation isn’t “working,” change your intention to: “I will accept whatever happens.” There are no mistakes with meditation. It is you being with yourself.