Meditation Posture

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Having decided that meditation is something you would like to try, maybe for relaxation, maybe from more mystical motives.

what is the next move?
Before going on to look at meditation techniques, there are some basics that should first be considered.

Posture is very important in meditation. In Eastern cultures the condition of the body is thought to reflect the health of the mind and spirit, so successful meditation requires that the spine be kept straight. This is thought to assist the channelling of energy from the mind through the body.

During meditation you should feel relaxed but not sleepy, and maintaining an upright position helps this. It is not necessary to use one of the Eastern cross-legged postures-lying on your back can be very effective-but they are worth mastering. The traditional meditation postures ensure that the body is stable, symmetrical and immobile, and there is also an easy passage for the circulation of blood in the brain, spine and abdomen. The centre of gravity is established below the navel.

The Japanese call this area the tanden, or 'vital centre'. It is essential to adopt the correct position, not necessarily a sitting one, when meditating. Many practitioners of the art consider that the centuries-old seven-point posture is the best for helping to achieve a calm, clear state of mind and has yet to be bettered.

Others recommend the Siddhasana, while many beginners opt for a simple cross-legged position (the easy posture), sitting in a chair (Egyptian posture) or kneeling with the buttocks on the ankles (Japanese posture).

Cupping the hands

Some teachers recommend that the hands be cupped if the pupil is in a posture where it is appropriate to do so. Right-handed people who decide to do this should cup the left hand over the right and, similarly, left-handed pupils should cup the right hand over the left, the point being to immobilize the dominant hand.

Easy posture

The easy posture is one of the best cross-legged postures for beginners. The knees are kept low and the ankles are crossed sailor-fashion, with the back and head sitting straight. With the muscles of the lower back bearing the weight of the body and with the head, neck and trunk in line, the centre of gravity passes from the base of the spine right through the top of the head. The back should not be tense and the stomach muscles relaxed. The hands can either be resting lightly on the knees or held in the lap, either one on top of the other or cupped lightly in the lap.

Siddhasana

Sitting on the floor with the back straight, stretch the legs out in front of you. Bend the left knee and, grasping the left foot with both hands, draw it towards the body until the heel is resting against the part of the lower body that lies between the anus and genitalia. Now draw the right foot towards the body until the heel is on the pubic bone. Tuck the toes of the right foot between the calf and the thigh of the left leg. Rest the hands, palms upwards on the knees. Siddhasana is sometimes called the perfect posture.

The Egyptian posture

The Egyptian posture involves sitting in a straight-backed chair. The meditator sits firmly and rocks back and forward slightly until his or her weight finds a point of balance. The hands are cupped in the lap, with the left over the right-if right-handed.

Older people, or those with back problems who are unable to sit on the floor, can sit on a chair or on a low bench and lose themselves in meditation just as effectively as the more supple.

The ideal chair is one specially designed to encourage good posture: the chair is backless and has a slanted seat and knee rest. A straight-backed chair can also be used, in which case, sit on the front part of the seat with the feet flat on the floor and the legs slightly apart, the lower legs perpendicular to the floor.

It is inadvisable to meditate while sitting in an armchair or on the edge of a bed as the upholstery encourages you to slouch and become drowsy.

The Japanese posture

In this posture, also called the thunderbolt posture, the meditator sits on his or her knees, keeping them together. Again the back is kept erect, and the meditator rests on the back of the heels. The palms of the hand are rested on the corresponding thighs or can be cupped in the centre of the lap. Popular in Japan, this position also features heavily in Indian yoga.

Some people find this a convenient and comfortable position for meditation as it is easy to keep the spine straight.

Lying flat

This position is called shavasanaor, the corpse position. Lie flat on the floor on a carpet, blanket or hard mattress. Part the legs a little and let the feet flop to the side. The arms should be slightly away from the body, hands on the floor, palms up.

Some teachers encourage their pupils to take up this position and relax for a short time before assuming one of the other positions for the meditation session. Relaxing like this prepares the mind for the meditation proper. When you are in the corpse position, starting with the toes and working up wards to the brow, flex each muscle and shake each joint and then relax it before moving on to the next.

When you have flexed the face muscles, go back to the beginning and tell each muscle to relax. Lying flat At first, some people feel self-conscious lying and saying aloud, 'Toes relax!', 'Feet relax!' and so on. Their self-consciousness soon evaporates when they realize that the method works. When you are completely relaxed lie still for a few minutes, simply concentrating on your breathing before starting the meditation proper or assuming one of the other positions.

Lotus posture

The lotus posture is one of the most advanced postures to master. For the beginner it is often better to try the half-lotus position, where just one foot is upturned on the opposite thigh, before attempting the full lotus. This posture results in classic symmetry. In full position both feet are upturned on corresponding thighs. The knees must both rest on the mat. Again, the wrists can be rested on the thighs or cupped in the lap.

Seven simple exercises

Before trying to assume the lotus position, try these floor exercises to loosen the joints affected. Try to maintain a straight back and fixed head position throughout each exercise.

  1. Stretch the legs straight out in front of you. Bend your right knee so that you can grasp the right ankle with both hands and put it on the left leg just above the knee so that the right foot is extending beyond the left leg. Keeping a firm grip on the ankle with the right hand, use the left hand to rotate the foot ten times in one direction and ten times in the other. Repeat the exercise with the left ankle and foot on the right leg.

  2. Sitting in the same position as for the first exercise, put the right knee on the left leg as before and with both hands grasping the right ankle, lift it above the leg and shake the foot for twenty seconds. Repeat with the other leg.

  3. Place the right foot on the left leg as before. Holding the foot in the left hand and wrapping the right hand around the leg at the ankle, lift the right leg as high as you can and make a large circle with the foot, drawing it close to the body at the top of the circle and pushing it away at the bottom. Repeat ten times before doing the same with the other leg.

  4. With the palms of the hands flat on the floor behind and beyond the buttocks, bend the right knee and place the right foot as high up the left thigh as you can comfortably get it with the right knee as close to the ground as possible. Hold this position for a minute and then repeat with the other leg.

  5. Supporting the body with the left hand flat on the floor in the same position as for the last exercise, put the right foot as high up the left thigh as possible, place the right hand on the right knee and gently bounce for a count of ten. Repeat with the left leg.

  6. Stretch the legs out in front of you and then slowly bend the knees outwards and draw the soles of the feet together. With the soles touching each other, bring the heels as close to the groin as possible and then, holding the toes with both hands, bounce the knees ten times, keeping them as close to the floor as possible. Hold for a count of ten.

  7. Do the same as for the last exercise, but when the heels are as close to the groin as you can get them, put the hands on the knees and press them as far down to the floor as you can. Again, hold for a count of ten.

Seven-point posture

  1. If possible, try to sit with the legs crossed in the lotus position, or varja, with each foot placed sole upwards on the thigh of the opposite leg. To get into the lotus position loosen up with the seven simple exercises on page 138 and then sit on the floor, legs stretched out in front of you.

    Now bend the right knee and, grasping the right foot with both hands, place it on top of the left thigh, heel pressing into the abdomen. Repeat the process with the left foot. The soles should be turned up, with both knees on the ground. If you cannot get into the full lotus position, try the half-lotus.

    Do the same seven exercises before stretching the legs out in front of you. Bend the left knee and put the left foot beneath the right thigh, as close to the buttock as you can get it. Now bend the right knee and put the right foot, sole up, on top of the left thigh. Keep both knees on the ground and the back straight. When you find that you can maintain this position comfortably throughout the session over a period of four or five weeks, you will be able to start trying the full lotus.

    Sitting on a hard cushion will encourage you to keep the back straight and help you to sit for longer without getting irritating pins and needles in the legs and feet.

  2. The hands should be held loosely on the lap about one centimetre below the navel, right hand on top of left, palms upwards, fingers aligned. Both hands should be slightly cupped so that the tips of the thumbs meet to form a triangle. The shoulders and arms should be relaxed. Never be tempted to press the arms against the body-they should be held a few centimetres away to allow the air to circulate which helps prevent feelings of drowsiness.

  3. The back must be straight but relaxed. Try to imagine the spinal vertebrae as a pile of two-pence pieces, delicately balanced one on top of the other, which will crash to the ground if it is disturbed. A straight back encourages the energy to flow freely, and you will be able to meditate for longer and longer periods.

  4. Many newcomers to meditation find it easier to concentrate with the eyes fully closed. This is not wrong, but it is better to gaze downwards through slightly open eyes. Closed eyes encourage sleepiness and dreamlike images that mar meditation.

  5. The jaw and mouth should both be relaxed, the teeth slightly apart, the lips lightly together.

  6. Keep the tongue touching the palate just behind the upper teeth to reduce the flow of saliva and thus the need to swallow.

  7. Bend the neck forward so that your gaze is directed to the floor in front of you. Don't drop it too low: this encourages sleepiness.

The seven point position keeps the body and mind comfortable and free of tension. Beginners should not expect to be able to adopt it right away; it takes time to master.