The Headache Healer's Handbook by Jan Mundo

Author:Jan Mundo
Language: eng
Format: epub
ISBN: 9781608685141
Publisher: New World Library
Published: 2018-05-11T04:00:00+00:00

Mindfulness Meditation Setup

This section will help you prepare a place to sit that supports your posture in keeping a straight back and staying alert. Read through the entire section before you begin.

Seating

•You can sit on a meditation cushion or in a chair, whichever you find most comfortable. This might vary, depending on whether you are at home, in an office, riding on a train, traveling, or in other settings.

With knee or other issues, sitting on a cushion or the floor can be difficult. It’s fine to use a chair if you prefer.

If you cannot sit, you can lie on your back, arms by your sides, palms facing up.

•In a chair: Have your feet flat on the floor, hip-distance apart, toes facing forward. Scoot forward in the chair, with your thighs parallel and your legs perpendicular to the floor, so your feet make solid contact with it.

•On a cushion: Sit with your legs crossed or in half-lotus or full-lotus position. In half-lotus, one foot is placed on the opposite thigh; in full-lotus, both feet are placed on opposite thighs.

A zafu, or firm, kapok-filled meditation cushion, provides a supportive way to sit on the floor because it raises your seat and hips higher than your legs and keeps your back straight, posture aligned, and mind alert. (Some people do cross-legged postures in a chair or on a firm couch. Here too, use a cushion to raise your hips.)

To cushion your knees and feet, you can place the zafu on a zabuton, a flat, rectangular pad, or just use a folded-up blanket.

•Align your ears, shoulders, and hips vertically. Proper alignment helps you settle into gravity, reduces upper body tension, and promotes breathing and alertness.

•Feel your seat on the chair or cushion, settle in, and let gravity hold your weight, rather than pulling up and away from it.

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