You can land in the here and now at any time and in different postures, so that meditation is comfortable and effective for you.
1. WALKING
As you walk, you can meditate. In doing so, he kisses the earth. Or as the Vietnamese-born Zen master Thich Nat Hanh says, “Walk as if you were kissing the Earth with your feet.”
To meditate walking, the back must remain upright, but at the same time distended and with loose shoulders.
The head is directed towards the sky, while we notice at all times the weight of the feet and their contact with the earth or the ground, fully and firmly at every step.
Whenever possible, it is best to do it barefoot. We move forward free, solid, unhurried and above all, present in the here and now.
Meditating by walking helps correct poor postures, such as knees back and shoulders drooping.
2. IN A CHAIR
Meditate on a chair resting the spine. Sit on your ischia (the bones of your pelvis) on the edge of a chair or with your back on the backrest, depending on your ability to keep your spine upright. Rest your hands on your thighs and relax your shoulders.
Focus on the breath at the tip of the nose, noting its temperature and texture. Relax the body when exhaling. You can also observe thoughts as waves rising and falling, calmly, in the ocean of consciousness.
This posture is recommended for people with bone and joint problems or with lack of flexibility.
3. IN THE LOTUS POSTURE, WITH SUPPORTS
Place a firm, folded blanket on a yoga block (cork or foam) and rest your ischia on the front of the blanket. It is important that the thighs are not resting on the blanket and that the knees are directed towards the floor.
If your knees do not touch the ground, it is important to rest them on another blanket or another block so as not to generate a pinching of the internal meniscus.
This is one of the most comfortable postures on the ground, as it allows an intermediate height.
4. IN VIRASANA, SITTING ON A VERTICAL ZAFÚ
Place a zafu, “standing”, vertically; in this way, you get more height and you can sit in the Virkasana position more comfortably.
Avoid this pose if you have any injury or discomfort in your knees.
The main benefit of practicing it is that it allows the pelvis to tilt forward and, therefore, keep the spine upright, while the insteps are flexible.
In the event that your insteps hurt, you can place a rolled blanket under your feet.
5. LYING ON THE FLOOR
Meditating lying down requires a higher degree of attention and concentration to focus awareness on the breath. The body-mind set usually associates lying down with sleeping, and when lying down it is easy for the mind to disconnect from the practice of focus and join in a deep sleep.
But remember that meditating is the opposite of sleep, it is an awakened state of full awareness and concentration. So, stay relaxed, but not asleep.
You can rest your neck and knees on a blanket or use nothing.
YOUR BEST POSTURE FOR MEDITATION
Meditating does not need great requirements. You just need to look for a quiet place and time, without outside distractions. And live the present, the here and now.
Practicing meditation regularly reduces fatigue and stress, and provides a great sense of well-being.
You can meditate walking, sitting, lying, using different supports such as a blanket, a block or a zafu … There are many ways to do this and none is necessarily better than another. We encourage you to experiment with several postures and choose the one in which you feel best.