The following article provides a short overview of how to meditate, suitable for printing out and keeping by your side while you're still learning. For a fuller discussion, see the article A Beginning Meditation Method.
If you’re like me, you didn’t pay attention to your teachers. It’s not that what they had to say wasn’t important, it’s just that I had more important things to do. While I eventually did pick up whatever it was that they were trying to communicate, there were a few things like proper sitting habits that eluded my memory banks.
A guidebook to sitting comfortably in meditation, Lasater points out that constructive sitting starts with the pelvis (aka the base) and moves out from there. In her article, Lasater gives detailed instructions on how to take stock and reposition your body should you find yourself somewhat off-center.
The following exercises are not necessarily listed in order of difficulty. Exercises suitable for beginners are noted. poses for meditation We generally recommend beginners start with the rising and falling or hand motions exercise. Basic walking meditation is also appropriate for beginners.
Use props in hero pose.
Completely folding your legs in hero pose challenges you to soften the muscles of your calves, quads, and the backs of your knees while keeping the natural curve of the spine. Practice this pose without props for short periods of time at first or try modifying it with props:
Use a wall for support in crossed-legs pose.
Try doing this pose against a wall on top of a folded blanket, with a rolled towel or yoga mat beneath your ankles. The wall gives you feedback about spinal alignment and the work of your back muscles, while the blanket under your hips allows the pelvis to sit more upright.
Modify other poses for greater comfort.
You can also use props and walls to support you more comfortably in several other seated positions that are excellent for meditation.Try a variation on Cobbler's Pose by placing your back against a wall and using two yoga blocks as shown at right to support the legs, with a blanket or meditation cushion beneath the sit bones. This creates a very supported foundation that is helpful if your hips aren't very open.
Try using a chair for seated meditation.
This can be a more practical option for many people. But don't just slump in the chair, obviously.Place your sitting bones on the front of the seat of the chair and your feet directly under your knees. Lightly press yoru thighs into the chair seat and your feet into the ground. This naturally lifts your chest and brings natural curve and elongation to your spine.
Whatever your position, keep the curve of your back gentle and natural.
This applies to all of the meditation positions above. There are many stereotypes about meditation that lead many of you to believe that when you meditate, you must sit up straight and stay completely still as if you were standing at attention in the military. In all honesty, meditation postures should be gentle and you should constantly realign your posture Try to focus on maximizing the ease and flow of your breath,
A guidebook to sitting comfortably in meditation, Lasater points out that constructive sitting starts with the pelvis (aka the base) and moves out from there. In her article, Lasater gives detailed instructions on how to take stock and reposition your body should you find yourself somewhat off-center.
The following exercises are not necessarily listed in order of difficulty. Exercises suitable for beginners are noted. poses for meditation We generally recommend beginners start with the rising and falling or hand motions exercise. Basic walking meditation is also appropriate for beginners.
Use props in hero pose.
Completely folding your legs in hero pose challenges you to soften the muscles of your calves, quads, and the backs of your knees while keeping the natural curve of the spine. Practice this pose without props for short periods of time at first or try modifying it with props:
Use a wall for support in crossed-legs pose.
Try doing this pose against a wall on top of a folded blanket, with a rolled towel or yoga mat beneath your ankles. The wall gives you feedback about spinal alignment and the work of your back muscles, while the blanket under your hips allows the pelvis to sit more upright.
Modify other poses for greater comfort.
You can also use props and walls to support you more comfortably in several other seated positions that are excellent for meditation.Try a variation on Cobbler's Pose by placing your back against a wall and using two yoga blocks as shown at right to support the legs, with a blanket or meditation cushion beneath the sit bones. This creates a very supported foundation that is helpful if your hips aren't very open.
Try using a chair for seated meditation.
This can be a more practical option for many people. But don't just slump in the chair, obviously.Place your sitting bones on the front of the seat of the chair and your feet directly under your knees. Lightly press yoru thighs into the chair seat and your feet into the ground. This naturally lifts your chest and brings natural curve and elongation to your spine.
Whatever your position, keep the curve of your back gentle and natural.
This applies to all of the meditation positions above. There are many stereotypes about meditation that lead many of you to believe that when you meditate, you must sit up straight and stay completely still as if you were standing at attention in the military. In all honesty, meditation postures should be gentle and you should constantly realign your posture Try to focus on maximizing the ease and flow of your breath,
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