How do I sit to meditate?

August 24th, 2010 by admin

“Empty your mind, be formless, shapeless – like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” ~ Bruce Lee

Some people put allot of importance on how you sit and other details. The most is important thing is to do it. Here are some thoughts on sitting.

Meditation Warning #2 – Read This Before You Sit Cross Legged to Meditate By Kevin Schoeninger

This article follows up my previous article, “Meditation Warning #1,” in which we explored the reasons for unsupported, upright, seated posture for meditation. In that article, we discussed how this posture aligns, strengthens, and releases tension along your spine. It also empowers you mentally and emotionally, in addition to the physical benefits of enhanced energy flow and improved nerve conduction to all your internal organs.

I received several great comments on that article. Some people wanted to know more about the specific posture cues that I suggest. So, to begin this follow-up article, I’ll give you my detailed posture instructions for seated meditation. After these cues, we’ll talk about why I recommend this posture and warn against sitting cross-legged on a cushion or the floor.

Here are the posture cues I recommend:

Sit forward on the front edge of a chair, couch, or bed. Sit far enough forward so that you feel some weight in your feet. Place your feet flat on the floor, approximately hip wide and parallel.

Allow your hands to rest in your lap, palms up, one resting in the other, with thumbs touching lightly. Soften your hands so they relax completely.

Imagine a heavy weight attached to your tailbone anchoring you into your seat. Imagine a string attached to the top of your head, pulling your spine gently upright.

Allow your shoulders to relax down easily. Tuck your chin slightly, lengthening the back of your neck. Roll the tip of your tongue up to touch the roof of your mouth. Allow the muscles of your face and forehead to soften and relax completely. Soften your gaze so that you take in the whole space around you. Lightly close your eyes.

Now, many of you may have been taught to sit cross-legged when you meditate. This posture is recommended in many meditative systems. Why do I warn against the cross-legged posture, when it has been used for hundreds, if not thousands, of years?

Let’s start with the more esoteric reasons and move to the physical.

First, when the soles of your feet are flat on the ground, you are energetically “grounded” in the present moment. You are ready to “take your stand” in the here and now. The energetic points on the bottoms of your feet are activated and the meridians running from the soles of your feet up through your legs are encouraged to be open so that energy can flow smoothly and freely. The physical vitality centered in your lower abdomen, called the “lower dantian” in Chinese systems, is grounded and “fed” by connection with the earth through legs and soles of your feet.

Second, this posture encourages blood circulation through your feet and legs. In cross-legged sitting, many people find their legs “falling asleep.” Sitting cross-legged cuts off feeling and circulation in your lower body. Many people struggle with circulation in their legs already; there is no need for meditation to exacerbate this problem

Third, having your feet aligned with your knees and hips is biomechanically healthier for your muscles and joints. Your feet, ankles, knees, hips, and lower back will thank you. As a case in point, many years ago, I had a client who was a well-known Yoga guru who suffered lower back and joint pain in the hips and knees because of prolonged sitting in the cross-legged seated position.

Cross-legged sitting over-stretches the muscles on your inner thighs and over-tightens the muscles on the outside of your hips. This leads to chronic misalignment, tension, and pain. I have converted many of my clients with similar issues to sitting in a chair with positive results. Sitting in a chair with your feet, knees, and hips in alignment encourages good biomechanics and minimizes muscle and joint pain.

Your body is the vessel for your life journey. Contrary to the thought in some spiritual traditions, it is not a hindrance to be avoided or escaped. Instead, your body is a sensitive instrument through which you realize your full physical, emotional, mental, and spiritual potential.

Enlightenment is a whole-body experience. Through attention to your posture and inner body awareness, you gain insight, discernment, and concrete feedback that inform your spiritual growth. Take care of your body and enhance your evolution by tending to upright, relaxed, and aligned posture in meditation and in life activities.

Kevin Schoeninger graduated from Villanova University in 1986 with a Master’s Degree in Philosophy. He is certified as a Reiki Master Teacher, Qigong Meditation Instructor, and Personal Fitness Trainer.

Kevin has worked with clients in the field of holistic fitness, meditation instruction, and spiritual growth for the past 29 years.

He is Editor of SpiritualGrowthMonthly.com and the author of the “Learn Qigong Meditation Home Study Program,” “The Power of Practice Program,” “Raise Your Vibration: A Guide To Core Energy Meditation,” and “The Life You Are Meant To Live Program.”

Kevin can be reached through his website: http://www.thepowerofpractice.com

Article Source: http://EzineArticles.com/?expert=Kevin_Schoeninger

TODAY’S TIP: Don’t get caught up in details. Just do it and adjust the details as you go along.

How do you sit when you meditate?