Demystifying Meditation: How to Sit for the Practice when you have absolutely no idea where to begin?
7 Ways to Physically Sit in Mediation without Sacrificing Comfort
Meditation has long been touted as one of the best ways to significantly reduce the stress we encounter on a daily basis. Interestingly most of the focus is disproportionately focused on the practice itself and less on how one is to go about doing it. Ever notice how practically every image is of an experienced practitioner assuming some of the most complex dam near-impossible postures?
In fact, some of the postures are so complex that even some of the fittest individuals would find it intimidating. If you’re anything like me, these countless images have likely had you second guessing whether the practice was in fact intended for you. If this resonates, you are not alone. This post will outline 7 Ways to Sit in Mediation without subjecting yourself to undue physical discomfort.
Sitting Misconceptions
There’s this widespread notion that one must first have the ability to contort themselves into unassuming complex postures prior to even thinking of practicing meditation. Google searches and practically every other media outlet imaginable all collectively promote the narrative that being able to assume complex postures is a prerequisite for practice. This in itself is beyond intimidating, especially if one encounters difficulty sitting in a crossed-leg position for any specific length of time. For many what was once an easeful and relaxing posture in early childhood, now brings on a whole other level of physical pain and discomfort. In most instances, any attempts to assume the cross-legged (Cris cross apple sauce) position are met with unassuming resistance in the form of persistent leg cramps. If you are anyone you know who has experienced leg cramps from assuming unfamiliar positions, it is not something you are consciously willing to sign up for any time soon.
Naturally, one can easily conclude that meditation isn’t meant for them if, in fact, one can’t assume the proper positions. The very notion that one must push themselves beyond any physical limitations to the point of physical pain, and discomfort is disheartening. I for one found this to be a tremendous deterrent, in every sense of the word, as the practice outwardly looked and felt that it wasn’t in any way shape, or form tailored to meet my individualized needs. After all, I was seeking to explore the realms of meditation without first sacrificing my well-being for a practice that I wasn’t initially certain was meant for me.
This is one of the most common misconceptions, that deters many from exploring the practice beyond the posture as images fail to capture the true essence of the practice, in that it singularly captures an idealized perception of what it’s outwardly supposed to look like. Thankfully meditation is a practice that is individualized to meet you exactly where you are in your mindfulness journey. In essence, there is no one way in which to practice, as it can be done by assuming varying postures. From sitting, standing, walking, and lying flat, meditation postures span the spectrum.
How to Sit in Meditation?
Beyond anything, anyone can outwardly see with the naked eye underlies the true rationale for assuming select postures in meditation. The mind with its rampant recycled thoughts can span the spectrum from reverting to past experiences, to projecting itself onto the future in anticipation or repulsion of a specific outcome. Much like the mind, we often busy ourselves with a range of physical activities to preoccupy and distract ourselves away from the contents of the mind. Similar to the thoughts that persistently recycle themselves through our minds, our bodies physically mirror the same level of activity making it dam near impossible to practice mental calmness. Much like every organ, action, and function of the body, every component works in concert with itself as one harmonious whole. This is primarily why mental and physical stress goes hand and hand, as one conversely affects the other.
This widely accepted notion has normalized being in constant activity. Therefore, any practice that promotes the exact opposite is often met with resistance. One often needs to be physically busy to distract themselves with physical activity, anytime one experiences undue mental stress beyond reproach while the body is active. Journey back with me to a time when you would lose yourself in your thoughts to the point where you physically had to busy yourself to shift your thoughts away from a stressful state. Perhaps you found a reprieve in the form of retail therapy, cooking, physical activity, or working out, the list essentially goes on and on, depending on what activity specifically worked to satisfy your needs.
Regardless of what specific approach suited your individualized needs, it all provided space for both the mind and body to work in tandem. Likewise, the stillness of the body is essential to assuming a calm state. Thankfully stillness can be achieved by assuming the very sitting posture that we all assume throughout the day at some point or another. Despite what you may have been led to believe, by social media, widespread imagery, and the like, that meditation is an individualized practice that meets you exactly where you are. Therefore, there’s no need to physically contort yourself into advanced complex positions, simply start off by doing what you do best, sit in an upright position.
Of course, there are alternative ways to calm the mind. However, physically placing yourself within a quiet, calm, space, where you are likely to not be disturbed is ideal. This is primarily due to the fact that this approach doesn’t require you to assume any complex postures that are beyond your capacity or force you to rely on any external assistive aids (i.e, medications, etc.). Assuming a sitting position within a quiet indoor locale creates space for the mind to follow suit, by slowing its activity to a calmer pace.
When contemplating the vastness of the many quiet, spaces in which to meditate, retreating to the vast, serene spaces within nature can easily present itself as a likely solution. Interestingly, nature with its unassuming beauty and tranquility is often unreliable with its unpredictable weather and varying sounds of nature. As peaceful and serene as it may be, the unassuming movements, noises, and invariable sounds can be a distracting deterrent. Physically assuming a quiet sitting position, unequivocally confuses the mind to no end, as it is accustomed to being in a state of constant activity. Understandably, the mind has every right to be befuddled. From an early age the notion of being in a state of persistent action, and busyness becomes ingrained and hardwired within our nervous systems, making it that much more challenging to create new habits.
This proverbial disconnect often leaves the mind to think WTF, as the practice of inactivity is nothing like anything to which it has grown accustomed. For most this literally opens the proverbial flood gates for more rampant thoughts to flood in, in an effort to get both the mind and realigned with old habits. This is essentially one of the sole reasons why individuals encounter difficulty anytime attempting to create a consistent practice. Although it may present itself as a challenge, with the persistent concerted effort it is attainable.
Five Ways to Physically Sit in Meditation Without Discomfort
1. Source a quiet indoor space where you can be Undisturbed
Minimizing external distractions is a practice that supports you to solely transcend your environment without any outside assistance, is a ritual that is tailored to meet you exactly where you are in your mindfulness journey. Although ambient and unexpected noises are unpredictable, selecting a quiet reliable space in which you can return time and time again creates a supportive ritual practice.
2. Sit in a Comfortable Chair
Release any preconceived notions that you have to be anyone else other than yourself. Do what feels safe and natural for you. Source a space where you can be undisturbed, and sit in a relatively comfortable chair in which you can comfortably assume an upright position. Select a chair that supports you to assume an upright posture.
3. Assume an Upright Position with Feet planted firmly on the floor
As a collective, we tend to center our awareness more in our minds than in our physical bodies. This invariably leaves us to reside solely within the outer realms of our thoughts, and less in the present moment. Being fully present in our bodies supports us to be present in all of the inherent, and subtle movements that occur on a moment-by-moment basis. Assuming an upright sitting posture with our feet planted firmly on the floor supports us to be present and attentive to the natural energetic flow, further rooting us within the now.
Energy is everything and everywhere. It can’t be destroyed only transmuted and transformed. Being that everything is energy, it’s essential that we assume a position that allows for the fluid-free flow of energy. Sitting in an upright position with our spine in an erect but not rigid position supports us to energetically shift our energy from the external environment to the inner realms of our consciousness.
4. Join Your Arms and Hands Together
We all have a vast number of energy points situated throughout our bodies. Whether you’re sitting in a chair assuming an upright position, or poised and positioned on the floor with your legs intricately crossed it all concretely works together with the same goal in mind, heightened awareness. Being that we are all energetic beings, we should assume a position with the whole of our bodies which facilitates the interconnected flow of energy, connecting our arms and hands does just that.
Encircling our limbs together creates a proverbial closed circle which helps to ease the body into a calmer state. Whereas leaving the limbs in an open spread position redirects energy into the external world, inevitably shifting our attention to every other thought, and activity of the mind that is outside of the realm of our inner world.
5. Increase Awareness of the Body and the Mind
Where your attention goes, your energy flows. Meditation provides a space for one to receive insights and revelations into the truth of our being. Despite what the world may lead us to believe, we are not the mind or the body. We are divine spiritual beings having a human incarnation.
Therefore, we are not the contents of our thoughts or the activities of our mind, we are a witness to all that passes through our experience, from our thoughts, emotions, physical experiences, impressions, and everything else in between we are mere observers, for it all is impermanent (ie., temporary). As spiritual beings, we each have the ability to think independently of circumstances. In doing so, we are conscious observers, who are empowered to witness all that passes through our awareness without identification of the mind.
Everything is impermanent in that everything has a beginning and an end, the same goes for every experience, emotion, and circumstance. Shifting our awareness of our internal world provides us with the space to get out of our heads and truly root ourselves within our bodies to become more aware of what is occurring within each moment as it unfolds.
6. Increase Awareness of the Breath
The breath does not exist in any other tense other than the present. Centering our awareness within the observation of the natural inherent fluid movements of the breath supports us to shift our awareness into the present moment.
Conscious breathing supports us to increase our awareness of our bodies as it gives us the space to cease the wandering mind, by rooting it within the present. In other words, the mind runs rampant by shifting itself from the past to the future and back again. The more we root our awareness within the conscious breath, the less our minds can run rampant, and the more our bodies assume a calm state.
7. Begin Again
As with any new practice, there are going to be instances where you fall short. As with all things new and everything else in between, you will be faced with the task of selecting from two choices. One, give up and allow the weight of fear, doubt, worry, and regret, to prevent you from trying again, or you can have grace, practice forgiveness, and begin again.
Know that no matter how well-versed or experienced one may perceive a person to be, there are times when they falter and fall short of attaining their intention. Only the key to successfully practicing meditation with a degree of consistency is to begin again. No matter how many times you miss the mark persistently begin again.
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