Basics of Meditation

Posture

The correct posture for meditation can vary depending on personal preference and the type of meditation you’re practicing. There are a few general guidelines you can follow: 

1. Find a comfortable place: Whether you sit on a cushion, a chair, or even lying down, it’s essential to find a position that allows you to be relaxed and aware. Experiment with different options and choose what feels best for you. 
2. Keep your spine straight: Maintaining an upright posture helps to promote alertness and prevent drowsiness during meditation. Imagine a string gently pulling the crown of your head upward, lengthening your spine. 
3. Relax your body: Let go of any tension or tightness, particularly in your shoulders, jaw, and face. Soften your muscles and allow your body to feel at ease. 
4. Rest your hands: You can rest them on your lap, palms facing upward or downward, whichever feels more natural. Some meditation practices may have specific hand positions, so feel free to explore those as well. 
5. Relax your gaze: If your eyes are open, lower your gaze and let it rest gently on a spot in front of you. If you prefer to meditate with closed eyes, that’s fine. 
6. Remember, the goal of meditation is to cultivate a sense of calm and clarity, so it’s essential to find a posture that supports that intention. Feel free to experiment and adjust until you find what works best.

When meditating in a chair, choosing one with a firm, non-flexible back is essential. If the back is flexible, you should ensure it’s locked in place to avoid interruptions during your meditation. Sit straight with your spine upright, allowing the natural energy to flow between your Chakras. What exactly are Chakras? Seven main chakras run from the base of your spine to the top of your head, but we’ll delve into that later. Place your feet flat on the ground and rest your hands in your lap, thighs, or side.

When meditating on the floor, it is recommended to use either a yoga mat or a cushion for comfort. Sit in the lotus, half lotus, or Indian style, and ensure your spine is aligned straight. Your hands can rest on your lap, knees, or side.

If lying down, ensure your spine is as straight as possible and place your hands on your abdomen or at your side.

Breathing

Breathing is used as an anchor in meditation. When your mind wonders—which it will, especially when first starting—gently bring your focus back to your breathing. Inhale through your nose and exhale through your mouth. Pay attention to the rhythm of your breath without trying to control it.

Remember to breathe from your diaphragm, allowing your belly to rise and fall with each breath. Feel free to practice it for a few minutes or as long as possible during your meditation session.

If your mind wanders due to sounds, sensations, or thoughts, acknowledge them without getting frustrated. Let them go, return to the present moment, and redirect your focus back to breathing.

One thing to remember when starting meditation is to transition between phases calmly and gently, without frustration or anger at yourself. That defeats the purpose of meditation’s benefits. It will take practice, but as you progress, it will become less and less frustrating. To alleviate the frustration, start with 5-minute sessions and work up to 15 to 20 minutes a session.

When your meditation session ends, gently open your eyes, stretch a little, and take a moment to feel the effects before resuming normal activities. Carry that feeling throughout the rest of your day.

Have a wonderful day!

Namaste