The following tips on meditation posture are intended to provide guidance for newcomers to the practice of meditation.
Meditation
is customarily practiced in a cross-legged pose, sitting on a cushion
or folded blanket. Meditation can also be practiced while sitting or
kneeling on a chair or stool. The key point about the pose for
meditation is that the back is straight to enable the mind to stay
relaxed but alert and so the belly and chest are open for easy breathing. The aim is to reach a state of equipoise, or physical
and mental balance, which can be maintained for increasing periods of
time.
Support - cushions and stools
It
is much easier to sit if the pelvis is slightly elevated by a firm
cushion and the knees placed on a firm padded surface. The best type of
meditation cushion is the Japanese Zen-style ‘zafu’ which sits on a pad
called the ‘zabuton’. Zafus are usually filled with a firm material,
typically buckwheat husks, which helps the cushion maintain its shape
and not squash flat when sat on (unlike ordinary sofa cushions). These
are available at spiritual bookstores or via mail order from the
Internet, or if you are handy with a needle, you can make your own.
Alternatively,
many of whose who can’t sit cross-legged make use of a simple
meditation stool called a ‘seiza bench’ which takes pressure off the
knees. These are often provided at meditation centres, and are also
quite easy to make.
The Lotus Position The
characteristic pose of Buddhist meditation is a yoga position called
the Lotus Position (the padmasana.) In this position, the legs are
crossed with each foot placed on the opposing thigh. A meditator sitting
in the lotus position is an iconic image of Indian spiritual culture.
In this position, the spine is literally locked upright, so should the
meditator enter into trance states, the body will remain in this
position effortlessly.
Sitting
in the lotus position requires considerable flexibility, and not
everyone can do it. There are several variations which are easier to
reach and maintain while still providing stability and equipoise.
Half- and Quarter- Lotus positions
Alternatives
are the half- and quarter-lotus positions. In the half-lotus, one foot
is placed on the opposing thigh, the other foot stays underneath. In the
quarter lotus, the foot is placed on the opposing calf. Many find the
quarter-lotus the easiest position to maintain. (The ordinary
school-child cross-legged pose is hard to maintain, as the ankles put
pressure on each other at the point where they cross).
Sitting on a Chair
If
none of these options are suitable, one can sit on a chair. The key
point with sitting this way is to keep the back straight and the feet
flat on the floor. Sitting towards the front of the seat, or on the edge
of it, is the best way of ensuring a straight back. Finally, one can
meditate whilst lying on a yoga mat, however this position is also
highly conducive to sleeping.
The Hands In any of these positions, the hands can be placed one on top of the other, with the tips of the thumbs touching.
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Jeeprs registered at Meditation Forum on Wednesday 22 July 2009, 07:35 AM and has posted 441 posts in the boards since then. Last visit was Sunday 12 February 2012, 07:55 AM.
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