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From the May
2002 Daily Meditator
How to sit
comfortably: One of the most important aspects of a sitting
meditation is to be able to sit comfortably, without an aching back,
or legs hurting or going to sleep. If you are in pain or great discomfort,
the only thing you will be meditating on is that! Options for sitting
are in a chair, or on a meditation bench, or on a pillow on the
floor. Most westerners are not trained from birth to sit comfortably
on a hard floor. So a chair is probably best for most of us, beginners
or otherwise-and many very great meditators with many years experience
use a chair or stool for their meditations. It is not a sign of
lack of meditative ability if you are unable to sit in the lotus
posture or any other floor sitting position.
Chair sitting:
Get a fairly straight-backed chair and sit forward in the chair
so that both feet are flat on the floor. If your feet do not touch
the floor, get a shorter chair or place a pillow or two under your
feet to raise them so that your thighs are parallel to the floor.
Do not lean against the back of the chair! The idea is to sit with
an upright, un-supported spine. However, if you are not used to
sitting this way, or if you have weak neck/back muscles or injuries,
there are ways to overcome this challenge. Get a firm pillow of
some sort (the crescent shaped ones are very good for this) and
put it between your back and the back of the chair. The feeling
you want is that of support, but not leaning into it. Move the pillow
around until you achieve this feeling. If you want to place a pillow
in the seat of the chair, to cushion a too hard surface, that is
fine. Meditate for short periods of time in the beginning and work
up to longer amounts of time. This way your back muscles will strengthen
gradually. Yoga stretches and other such exercises also strengthen
your back muscles with time and regular practice.
Floor sitting:
Meditation benches are a wonderful invention for making the legs
feel comfortable and un-pressured and keeping the spine up-right.
Finding the right size and height is important. Padding on the seat
often helps. Adding small pillows under the knees or ankles might
facilitate your comfort also. If you have never tried a bench, please
be sure to experiment with one. Some people are more comfortable
sitting cross-legged on a pillow. The crescent-shaped or round-plump
pillows are designed to help with this position.
Experiment!
Have a chair, lots of pillows, a bench and whatever else you want
to try. When one position becomes tiresome, calmly switch to another.
Eventually you'll find the best one for your body-type. Remember
everybody's body is different.
A blanket
or two: Many yogis recommend sitting on a wool rug, blanket,
or piece of silk. Also the place you meditate should be a little
on the cool side with a source of fresh air if possible. Thus another
blanket or warm meditation shawl should be handy to wrap up in.
The body does cool down a bit when you sit still for a while, so
a wrap is often important to maintain an even body temperature.
Get comfortable, but stay awake and ready!
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