Become More Mindful In a Day For Dummies by Alidina Shamash

Become More Mindful In a Day For Dummies by Alidina Shamash

Author:Alidina, Shamash [Alidina, Shamash]
Language: eng
Format: epub
Tags: Itzy, Kickass.so
ISBN: 9781118380499
Amazon: B0088ETDWG
Publisher: For Dummies
Published: 2012-05-31T04:00:00+00:00


Figure 2-2: Sitting on a chair for meditation.

Here are the instructions for the kneeling posture:

1. Begin by shaking your legs, and rotating your ankles to prepare yourself for the posture.

2. Kneel on a carpet or mat on the floor.

3. Raise your buttocks up and place the kneeling stool between your lower legs and your buttocks.

4. Gently sit back down on the kneeling stool. Place a cushion on top of the kneeling stool if you haven’t already done so, to make the posture more comfortable for yourself.

5. Shift your body around slightly to ensure you’re in a posture that feels balanced and stable for you. You don’t need to be overly rigid in your posture.

The other position is the Burmese posture. This simply involves sitting on a cushion, and placing both lower legs on the floor, one folded in front of the other (shown in Figure 2-4).

Here are the Burmese posture instructions:

1. Shake your legs, rotate your ankles and have a stretch, however feels right for you. This helps to prepare your body to sit.

2. Place a mat or soft blanket on the ground. On top of that, place a firm cushion, or several soft cushions on top of each other.

3. Sit down by placing your buttocks on the cushion. Allow your knees to touch the ground. If your knees don’t touch the ground, either use more cushions or try one of the other postures suggested in this section.

4. Allow the heel of your left foot to be close to or to gently touch the inside thigh of your right leg. Allow the right leg to be in front of the left leg, with the heel pointing towards your lower left leg. If your legs aren’t that supple, adjust as necessary, always ensuring you’re comfortable.

5. Invite your back to be quite straight but relaxed too. Gently rock back and forth to find the point where your head is balanced on your neck and shoulders. Tuck your chin in slightly, so the back of your neck isn’t straining.

6. Place your hand on your knees facing down, or up with your thumb and first finger gently touching. Alternatively, place a small cushion in your lap, and place your hands on the cushion in any way that feels right for you. I find the cushion helps to prevent my shoulders being dragged forward and down.

7. Meditate to your heart’s content.

You’ll find it more comfortable to sit on a firm meditation cushion, often called a zafu. Ordinary cushions on their own are too soft. The zafu helps to raise your hips above your knees, making the sitting position more stable. Alternatively, use lots of small cushions or fold a large cushion to give you better support. Find a position you’re happy with.



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