~Postures
The Buddha said meditation flows through all “four postures”
of walking, standing, sitting and lying down. The sage Patanjali
defined good meditation posture as the position in which you can
happily stay still and steady. Notice how striving to find an
imaginary perfect posture is just a nagging, unpleasant, mind-game.
Experiment with different positions, especially if you struggle
with pain during much of the session, or if pain persists after
you move out of your chosen posture. It is not necessary to use
the same position in every session.
With acceptance of the body and mind as they are in the moment,
an ease and stillness can begin to develop.
Reclining Posture
For many people, lying down is the position most
suitable for being relaxed, open and still. This relaxed stillness
makes it harder for the controlling mind to dominate and therefore
leaves more space for a deeper and more fluid awareness to come
through. If possible, lie on a soft surface.
1. Lying on the back ~ it may help to raise the knees or lower
legs, with cushions or folded blankets.
2. Feel free to lie in the position most comfortable for you
Sitting Posture
Hands rest comfortably on knees or lap. Chest is open, with shoulders
relaxed down and back. Chin is slightly tucked in, allowing the
neck to be straighter than usual. Top of hips is slightly rolled
forward, so that abdomen opens and spine is supported and straight.
Angling the cushion or the seat of the chair can help hips to
tilt forward. If sitting on cushions, experiment to find the best
height. Some people need to sit directly on the floor without
a cushion, and some people need several cushions stacked up.
Sitting in a chair:
With feet resting firmly on floor or cushions, sit upright and
without leaning on the back of the chair if possible. Propping
the back two legs of the chair up on small supports helps hips
roll forward, and keeps the front edge of the chair from cutting
off circulation through the backs of the legs.
Sitting on the floor:
1) "Japanese style" ~Kneel with the buttocks resting
on a cushion or bench. Make sure not to put too much weight on
the knees.
2) "Thai" or "Sri Lankan style" ~Sit on cushion
or floor, and bend one leg across the front with the knee pointing
out to the side. Bend the other leg to one side so that the knee
points to the front and the foot points behind you. As with other
cross-legged positions, please alternate legs in alternate sittings:
if the left leg is in front in one sitting, then have the right
leg in front in the next sitting.
3) "Burmese style" ~Bend both legs, with knees pointing
out to the sides, and with both lower legs and feet resting on
the floor, one in front of the other. Alternate which leg is in
front, if possible.
4) "Lotus style" ~Same as "Burmese" but with
one or both feet and lower legs crossed on top of the opposite
calf or thigh.
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