Tips for Sitting in Meditation

While Yoga Sound Meditation is often practiced while walking, lying down, or sitting comfortably in a favorite chair, it’s also nice to practice it in the traditional way, sitting cross-legged with your spine erect.

But some people find it quite hard to sit like this. When they sit on the floor, their knees aim upward, their lower back rounds, and they slump forward. This is due to a lack of flexibility, mainly in the hips. A well-rounded and regular asana practice helps increase flexibility overall, which will translate into easier sitting. In the meantime, here’s an easy hint to make it comfortable.

Fold a firm blanket into a square or rectangle or use a couple of firm cushions. Sit on the front part of the blanket or cushions.  Don’t be afraid of sitting too high; the tighter your hips, the higher the lift under your buttocks should be.  The cushions or blanket should be high enough to tilt your pelvis forward. This will allow your knees to move toward the floor and will make it easier to keep your back straight.

If you’re very stiff, you can always sit in a chair or sit with your back against a wall. The most important thing is to be able to focus on the Yoga Sound. If you’re preoccupied with how uncomfortable you are sitting cross-legged, it will only disturb your meditation. So if you want to be able to sit on the floor comfortably, make sure you do a few hip openers when you practice asanas. Our pose for the week, Intense Garudasana will also help to loosen up your hips and legs to make sitting easier.

Once you’re sitting comfortably, yoga breathing can help you relax and clear your mind for meditation. Ujjayi Pranayama is a very calming technique that you can practice before beginning your meditation. The following link includes both Ujjayi Breathing and a short Yoga Sound Meditation.™

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