January 15 Class Summary -Meditation Posture-

Week 2, Posture:

I would like to begin by quoting from the introduction of the book "The Posture of Meditation" by Will Johnson.
"Ordinarily we think of meditation as an activity involving our minds, but in truth meditation is initiated by assuming a specific gesture with our bodies. This gesture or posture forms the literal base on which the focused inquiry of meditation ultimately rests and depends. If we build a house with a faulty foundation, we create great difficulties for ourselves when we later take up residence. In the same way, if we do not focus our attention initially on establishing a posture that naturally supports and aids the process of meditation, we create many difficulties for ourselves as we attempt to make progress in our meditative quest.
The posture of meditation depends on three primary attributes: alignment, relaxation, and resilience. Each of these attributes is equally important, and each supports the others manifestation. Appearing together in harmonious relationship to one another, they generate a powerfully catalytic effect on the process of meditation. In this posture the healing energies of the body are naturally activated, and the process of transformation begins spontaneously.
We naturally experience this powerfully catalyzing effect as the deepening of our meditation. Body and mind become progressively integrated, and the artificial division between our inner and outer worlds begins to fall away. If any one of these three primary attributes is lacking, the process of meditation may still proceed, but it will do so much more slowly."
~end quote

In this first series we are building on a step-by-step approach to meditation. Each step should be easy in and of itself, but the effect builds and supports the process of achieving a state of meditation. So we begin with posture, which is a gesture of intent. A good meditation posture begins the process of transformation, as it stated in the intro.
We touched on this last week, when I did an overview of what we are going to be covering, and also during the guided meditation. I greatly prefer sitting on the ground for meditation. With the right "props" almost anyone can do this. In this class we will also cover sitting on a chair, which will apply to almost all of us while meditating HERE. There is a balance that needs to be achieved in this posture. It makes it possible for the back to be relaxed yet aligned. Sitting with the knees lower than the hips helps us to achieve this balance. So you need to sit up on something. I use 3 pillows, a large flat one, a medium flat one, and a small flat one. This forms a sort of pyramid. I line up the backs though. So it only inclines one way. This way I am sitting up with my hips higher, and my knees slightly down. I sit in half lotus, which means I do not need that much of an angle. If you are sitting regular cross-legged, you need a larger pillow under your butt. You need to experiment with this, until you find the balance that allows you to relax and still sit very straight. Like building blocks perfectly aligned. If you take 3 blocks and put them slightly off alignment, there is stress, and it will easily fall down. We want head, neck, and trunk aligned, which also this aligns the chakras. We will talk more about chakras later. The energy pathways within our spiritual bodies align with the spine in our physical bodies. If you really can't sit on the floor, you can use a chair. And this part applies to sitting at a computer and meditating also, since we will be doing that. Sitting on the edge of the chair helps get that hip, knee thing just about right. Sit with feet flat on the floor, near the edge of the chair, with knees down. Try different positions until it feels natural to sit straight up. If you sit too far back, you will notice the balance shifts, and it takes more effort to stay straight. You also need something to do with your hands. Traditionally you can place them palms up on your thighs or knees, depending on the position. Or you can place them in your lap, with one hand resting in the other (a more traditional Buddhist position). At the computer you may find it easier to rest them on your keyboard tray. Remember, once you "assume the position", you want to be able to relax without losing your alignment. Your hands need to rest so you can relax your neck and shoulders. Another issue with sitting in meditation is having your limbs fall asleep. Especially if you are trying for 20 or 30 minutes, or more. What I have found is that its best to spread your weight over the largest area of contact.. in other words, all along your thighs evenly. In the shape of a V. Using pillows that are soft helps. I used to use a sleeping bag folded in layers to create the right incline, and it was very soft against my legs. It made it very easy. My legs rarely went to sleep using that. You need support all along your thighs. If you are going to sit in the more traditional cross legged position, you need more of an incline. This makes it a little harder to achieve the V. If you can't sit in the traditional position, you can lay down or recline. Its just a little easier to fall asleep, which is a very common problem in any position. When you relax that much and go into meditative states, its possible to drift into dreamland and even fall asleep.

This is the foundation, literally. You want your body to be out of the way, not a distraction. Following is an example of sitting with back straight but relaxed. You will notice head, neck and trunk aligned, and a balance which makes this look relaxed.

End of week 2 summary.


Guided Group Meditation:

Assume the position... Head neck and trunk aligned.... then relax... shift as much as you need to until you feel like you can sit very still without discomfort.

Then be very still... and relax your forehead. Relax your jaw. Your face. Relax your shoulders and arms.. your body and hips... your legs. Let your eyes half close... just as long as you can still read the screen. Now breathe deeply and smoothly to your comfortable capacity, letting your stomach move in and out instead of your rib cage.

Feel the chi or prana entering your body as you inhale.. think of it as a warm peaceful energy. Relax and release all tension as you exhale, breathing in a warm peaceful energy. Breathing out all tension. Let the stillness settle over you. As your body surrenders to the stillness, it will shift to background.

Then begin to focus on your field of consciousness.. let it become still also. Thoughts will arise.. let them be. Do not struggle with them. Let them flow on by, like leaves on a stream. If you find yourself grasping one, gently release it and continue to focus on the warm energy of your breath.

Let the stillness surround you and move away in every direction like a wave when you throw a rock in a pond. Let your consciousness be spacious. Stillness turns a pond of water into mirror pool. Think of your consciousness in this way.. as a pool of water that becomes clear when it becomes still. Continuing to focus on the breath, rising and falling... breathing in warm peaceful energy, breathing out all heaviness.

As the body gets used to being still, it will surrender, and your consciousness will become more spacious. With less and less physical awareness. Just be in this spacious stillness... feeling the breath fill you with peace. Close your eyes if you wish, for a minute, and just be in this space.

Then taking one final deep breath and releasing, let us bring this meditation gently to a close.