Sitting Meditation

Sitting meditation can be done in many different ways, yet they all have one thing in common. You must be sitting comfortably in a stable manner, which is often compared to sitting as if you were a tree or a mountain. Sitting in a stable position, up straight as if you are a tree or a mountain enables you to act as a link between heaven and earth. When you are sitting up straight it encourages an uninterrupted circulation of energy within the body. This results in the physical, mental and spiritual wakefulness required for your meditation session.

In sitting meditation refrain from leaning against a wall. Against a wall your body will always tend to slouch. Therefore, when you prepare for sitting meditation, the best position will be – sitting up straight on your own – as meditation should be about your personal experience and should not be supported by any outer presence.

All sitting meditation techniques require the pelvis to tilt slightly forward and this helps you to sit comfortably for the required amount of time. The Burmese position is a good one for beginners to try. Here the calves and feet are placed on the floor one in front of the other. This is quite an easy position to handle and is very popular throughout Southeast Asia.

Your meditation pillow will come in handy for the ‘easy position’ as it requires you to sit on the floor with your legs crossed. Stability can be added to this position by placing cushions underneath your knees as well. Once your hips become more flexible, you can remove or lower the cushions. Always sit as straight as you can. For sitting meditation, you may not wish to use this technique for long periods of time as it is less stable than some of the other positions. Sitting in a chair is also fine.

Your knees should be a little lower than your buttocks so that your pelvis is correctly tilted forward. Use of a cushion will help for your comfort, especially if the chair is wooden. Another technique would be to kneel. This can be done with or without a bench. Make sure your knees are supported with soft padding, a pillow or cushion.

Sitting meditation has been highly recommended for stressed-out scholars! Kids often feel overwhelmed by school work, examinations and projects that need to be handled along with maintaining friendship relationships and responsibilities to their families. A short time-out for meditation allows for some quiet time to contemplate problem solving ideas, how to handle projects or perhaps how to mend an argument with a friend or family member.

Using sitting meditation for 2 – 10 minutes at a time will assist the scholar to feel less stressed and frustrated. Sit cross-legged or in a chair. Remember to sit up straight. Close your eyes and concentrate on breathing evenly. Count up to 20. As you breath in, count 1 and as you breath out, count 2. Continue to breath easily and think with appreciation of your family and friends.

Positive thoughts will help you to feel more rested. After considering positive thoughts, give some thought to any problems you may be experiencing. Take a deep breath and stretch to end off your sitting meditation time-out. Write down any new thoughts or ideas that came to you during meditation.

Author: Sandra Alder.

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