Post by robincragin on Nov 5, 2015 11:37:53 GMT -5
Sitting meditations are based in a very old shamanic technique. The technique attempts to immobilize the body so that the mind can begin to clarify. The magical, multidirectional human consciousness begins to deepen in the process and this, in turn, creates spiritual empowerment.
There are two basic variations of sitting meditation. One variation is sitting on a specialized floor cushion (sometimes called a zafu), and the other method is to meditate while sitting in a chair.
To do the cushion-on-the-floor method, you must first locate and purchase a zafu. (Purchasing a special pillow isn’t gonna make it better. Any cushion will do.) Zafus are typically round, approximately 15 to 20 inches in diameter, and about four inches thick. Firmly packed cotton, buckwheat hulls, or beans are typical zafu fillers. Try sitting on several types before you commit to buying a cushion, remembering that you two will be spending many magical hours together.
Successfully arranging the body on a zafu takes a little practice. The meditator sits on the front third of the cushion, so that the pelvis tilts slightly forward. Both knees should touch the ground and the legs should be arranged in a loose “Indian style,” so that one leg is folded in front of the other. Finally, there should be equal weight distribution on your rear end and both knees, so that there is a tripod effect. But wait, that’s not all. Here is how you should arrange your other body parts while doing sitting meditation:
* Spine: elongated
* Head: straight, level; not tilted forward or back.
* Teeth: together, lightly
* Tongue: tip pressed lightly to the roof of the mouth behind front teeth (to avoid excess saliva buildup while sitting)
* Shoulders: down, relaxed
* Arms: relaxed and arranged so that wrists rest in the lap
* Hands: resting one on top of the other, palms up, thumbs touching slightly
The only difference between chair and cushion sitting is that your legs should be bent at the knees comfortably and your feet should be placed flat on the floor. Allow your back to rest on the chair’s backrest, keeping the spine aligned and straight.
Practice: Wall Gazing
To begin, sit on either your cushion or chair while facing a blank wall. Sit so that you are at least two feet from the wall’s surface. Assume your usual sitting posture. Look downward at about a 45-degree angle. Soften your focus until the wall feels insubstantial, almost as though it has lost it solidity.
Allow your attention to settle on your breathing. Try not to breathe deeply or erratically—-simply breathe as you normally do. Begin to count each exhalation, from one up to ten. If you notice that your attention drifts from the counting and you become caught up in memories, future planning, emotions, or situations outside of your direct experience, start counting over. Practice this meditation technique today and for the next several days until you feel as though your mind is settling on simply counting.
There are two basic variations of sitting meditation. One variation is sitting on a specialized floor cushion (sometimes called a zafu), and the other method is to meditate while sitting in a chair.
To do the cushion-on-the-floor method, you must first locate and purchase a zafu. (Purchasing a special pillow isn’t gonna make it better. Any cushion will do.) Zafus are typically round, approximately 15 to 20 inches in diameter, and about four inches thick. Firmly packed cotton, buckwheat hulls, or beans are typical zafu fillers. Try sitting on several types before you commit to buying a cushion, remembering that you two will be spending many magical hours together.
Successfully arranging the body on a zafu takes a little practice. The meditator sits on the front third of the cushion, so that the pelvis tilts slightly forward. Both knees should touch the ground and the legs should be arranged in a loose “Indian style,” so that one leg is folded in front of the other. Finally, there should be equal weight distribution on your rear end and both knees, so that there is a tripod effect. But wait, that’s not all. Here is how you should arrange your other body parts while doing sitting meditation:
* Spine: elongated
* Head: straight, level; not tilted forward or back.
* Teeth: together, lightly
* Tongue: tip pressed lightly to the roof of the mouth behind front teeth (to avoid excess saliva buildup while sitting)
* Shoulders: down, relaxed
* Arms: relaxed and arranged so that wrists rest in the lap
* Hands: resting one on top of the other, palms up, thumbs touching slightly
The only difference between chair and cushion sitting is that your legs should be bent at the knees comfortably and your feet should be placed flat on the floor. Allow your back to rest on the chair’s backrest, keeping the spine aligned and straight.
Practice: Wall Gazing
To begin, sit on either your cushion or chair while facing a blank wall. Sit so that you are at least two feet from the wall’s surface. Assume your usual sitting posture. Look downward at about a 45-degree angle. Soften your focus until the wall feels insubstantial, almost as though it has lost it solidity.
Allow your attention to settle on your breathing. Try not to breathe deeply or erratically—-simply breathe as you normally do. Begin to count each exhalation, from one up to ten. If you notice that your attention drifts from the counting and you become caught up in memories, future planning, emotions, or situations outside of your direct experience, start counting over. Practice this meditation technique today and for the next several days until you feel as though your mind is settling on simply counting.