Stand tall…and SIT TALL!
Posture really matters, even in meditation.
It’s a good idea to pay attention to your posture when you sit for meditation. Maintaining a tall, upright, and relaxed posture for meditation will help to keep your spine in it’s natural S curve for greater comfortso that you can relax and so that discomfort will not distract your mind from your practice. Good posture will allow you to breath better, to fill your lungs more easily, which is essential for the mental alertness and focus that meditation requires. In short, good posture will help you feel happier, more satisfied and more comfortable in your meditation practice.
When I was first learning meditation, I had a huge realization that poor sitting posture can cause great discomfort (especially in the lower back) and restrict your breathing. It took me a while to figure out how to get comfortable and how to breath easier in meditation. With practice and a few mindful adjustments to my posture, sitting just a little taller with my shoulders back correcting a slight slump, all of a sudden my lungs filled with oxygen much more easily. Getting the right set of meditation cushions helped my back and legs to feel so much more comfortable. So that I could focus on the meditation and not on sore back or tingly legs. These two things, good posture and the right seat, make all the difference to how happy you will feel during your meditation.
It’s about finding spaciousness and ease in your body and lungs. So that you can focus your attention on your practice. I invite you to experiment with these MEDITATION TIPS.
HOW TO CREATE A TALL, UPRIGHT, RELAXED MEDITATION POSTURE:
- Once you’ve found your comfortable seat (see TIPS below), settle in for your practice. Sit upright, with a tall spine, and with some softness there as well.
- Take a few deep and slow breaths as you move into stillness.
- Be aware of your body sitting. Notice all the parts of your body that are in contact with the floor or the chair. Feel yourself connected to the stability of the earth.
- Release your shoulders…feel them drop away from your ears…relaxing down…let go of all tension they may carry.
- Sit just a little taller, as though you have a string attached to the crown of your head, gently lifting you skyward….creating space between each rib and each vertebra. Move your torso a little to appreciate this lightness.
- And imagine you also have strings attached to the outside of your shoulders, gently pulling your shoulders apart to create just a little more openness across your chest. Feel the sense of spaciousness this gives you, the sense of full and easy breathing.
- Notice how small adjustments to your posture can impact your breathing and your comfort.
- And now you’re ready for your meditation practice.
- Stay in awareness of your posture as you practice to avoid falling into a slouch. Remember…a tall spine but with some softness there as well.
- Always feel free to gently adjust your posture if you need to, to rediscover that sense of spaciousness.
TIPS TO FIND A COMFORTABLE SEAT:
- Choose the right meditation cushion. Different heights are available and you can adjust with props. Make sure you sit high enough so that your knees are lower than your hips - this helps maintain the natural curves in your back, for greater comfort. To find the right height for your body, experiment by adding folded blankets or other props until you find the height that is most comfortable and enables you to fill your lungs with breath. You can also sit on a yoga bolster or other supports that will raise your hips up. If your knees don’t reach the floor, you may wish to rest them on folded blankets, cushions or yoga blocks. (Learn more about meditation comfort HERE).
- A softly padded base is one of the most important keys to meditation comfort. Think about setting your meditation cushion on a large floor cushion or a cushy folded blanket to protect your knees, shins and ankles from the hard floor. With this, you can avoid the distracting and uncomfortable tingly legs. It’s one of the easiest ways to make a happier meditation practice!
- You can also sit on a straight-backed chair if you have knee or back issues. If you choose the chair option, make sure you sit upright on a straight-backed chair, not leaning against the back of it. Place a small cushion between your lower back and the chair in order to ensure this upright position. Try resting your feet on a cushion on the floor for added comfort. Be sure to choose a chair that has a perfectly level and flat seat (notice that the seat of some chairs tilt backwards - you don’t want this).
