Posture
Option #1 – Seated position
While you may picture a meditator sitting cross-legged on the floor, you should never force your body into a shape that causes injury. If you are working on a sitting practice, follow these steps to ensure stability.
1. Get Comfortable
If you are on the floor, sit on a thick mat (known as a zabuton in Japanese). This provides support for your ankles and padding for the knees.
2. Elevate Your Hips
Place a smaller cushion (known as a zafu) on top of the mat to support your spine.
The Mechanics: Sit toward the front of the cushion. This allows your pelvis to tilt forward and raises your hips above your knees.
The Result: This tilt supports the spine’s natural curvature, making you feel balanced and grounded from your pelvis up through the top of your head.
3. Don’t Force Anything
While experienced practitioners may sit with knees flat on the mat, this may not feel natural for you yet.
Modifications: If your hips are tight, do not force the cross-legged position. You can always sit on a straight-backed chair. Over time, if you persist, you will find it becomes easier to sit on the floor.
4. Be Aware of Your Hands
Hand positions are traditionally called mudras, and each has its own benefits. Experiment with different variations—resting on knees, folded in the lap—and choose one that feels right for you.
Option #2 – Lying down
Cultivating mindfulness while lying on your back is extremely valuable, especially for recovery. In yoga, this is known as corpse pose. Metaphorically, it is an invitation to let the past and future die away so you can wake up into the present moment.
1. Fall Awake
Lying down presents a unique challenge: it is very easy to fall asleep. Consider this an occupational hazard. Set a clear intention that you are here to fall awake.
2. Adjust for Back Pain
Lying on a flat surface for an extended period can be uncomfortable for the lower back.
The Fix: Bend your knees and put your feet flat on the floor. This alleviates pressure and creates a pelvic tilt that strengthens your back and increases flexibility over time.
3. Be Aware of the Body
Notice how the floor is supporting you.
Scan: Observe which parts of your body are in most contact with the surface and where you might be holding tension.
Release: As best you can, invite yourself to melt into whatever surface you are lying on.
4. Wake Up Moment by Moment
Rest in awareness. Ride the waves of your own breathing (using the box breathing method if helpful) and allow yourself to be fully present.
