Correct posture and breathing are essential for good meditation practice, but you don't have to torture yourself with difficult yoga stances and complicated breathing sequences. Meditation should be enjoyable. If you make sure you are comfortable, you will be able to meditate, uninterrupted, for any length of time.
Basic postures
There are many different meditation postures to choose from, but you need only concentrate on the ones given here.
Seated posture
You can use a chair, stool, or bench for this posture. Sit up, with your back straight. Hold your head and spine in alignment. Rest your hands comfortably on your knees, or on the arms of the chair. Your thighs should be parallel to the floor. If you are using a chair, make sure you do not lean against the back of it.
!You may prefer to sit on a chair rather than the floor, but make sure you sit up straight.
Cross-legged posture
Sit on the floor and cross your legs. There is no need to raise your feet and rest them on your thighs the way the Indian yogis do-in fact you should avoid it unless you are skilled at yoga. Simply sit on the floor and cross your legs, feet tuched under your legs. Sit upright, back straight and your head and spine in alignment. Rest your hands on your knees. Sit cross-legged on a cushion if you find it more comfortable.
!Take a little time to find a comfortable position before starting.
Kneeling posture
Kneel on the floor, knees together, buttocks on your heels, and toes almost touching. Keep your back straight, head, and spine in alignment, and rest your palms on your thighs. Put a cushion on the backs of your heels and rest on this if you find it comfortable.
Lying down posture
This is known as Savasana, or the Corpse posture, in yoga. Simply lie down on your back on a carpeted floor or rug. Your legs should be straight but relaxed. Let your arms rest comfortably by your sides. The lying down posture is not ideal for meditation because it is much easier to fall asleep in it. However, it can be useful if you are feeling stressed and need to relax, or if you are very tired and need revitalizing.
Counting the breaths
This is one of the easiest and best-known meditations. Do it for as long as feels comfortable. A few minutes may be all you can manage at first, but try to build up to about 20 minutes if you can.
- Adopt the seated or cross-legged posture. Close your eyes, relax your body, and breathe normally for few breaths.
- Focus your attention on your breathing. After each exhalation, but before breathing in, count silently as follows: "One" (inhale, exhale), "Two" (inhale, exhale) and so
on until you reach "Five", then start again from "One".
- Feel the air going in and out as you breathe. You will soon notice how your mind tries to distract you from counting, with all manner of thoughts. Just bring it gently back each time you realize you have been sidetracked. When you have finished, come back from the meditation slowly and open your eyes.
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