| One of the most frequently asked questions I get | | | | that process, you will also let go of the |
| about meditation is: "Why do I have to sit this | | | | mental-emotional holding patterns and past pain |
| way?" You see, I suggest a very particular way | | | | and trauma associated with them. |
| of sitting when you meditate and this prompts all | | | | When you let go of tension along your spine, your |
| sorts of responses, such as: | | | | spine will come into alignment. This also has more |
| Isn't meditation about what is happening in your | | | | than just a physical impact. Yes, your nerve |
| mind? | | | | signals will travel more strongly and efficiently to |
| What does it matter if you sit, lie down, or stand | | | | your muscles and vital organs and this will benefit |
| on your head? | | | | your health and function. In addition, as your |
| Does it really matter if you sit cross-legged or in | | | | system works better as a whole, you'll |
| a chair? | | | | experience a feeling of inner integration. |
| Does it make a difference if you sit back against | | | | As you strengthen your spine, you will become |
| a backrest or sit forward on the front edge of | | | | more physically capable of holding yourself upright |
| your seat? | | | | during your daily activities. You will also strengthen |
| My back hurts when I sit that way, do I have to? | | | | your "backbone," your ability to "stand strong" and |
| The bottom line is this: you can meditate sitting | | | | follow through on your intentions. These common |
| up, or lying down, or standing on your head. You | | | | expressions are not mere metaphor. They are |
| can sit cross-legged or in a chair. You can | | | | based in the physical-energetic reality of the body. |
| meditate resting against a seatback or not. Many | | | | All of these benefits are enhanced by consciously |
| people have done all these things with success. If | | | | sitting upright during meditation. You learn to |
| you have a physical disability, you may have to | | | | observe and accept your experiences as they |
| meditate in a body position I wouldn't normally | | | | arise (including back pain), let go of reacting to |
| recommend. | | | | your experiences (such as by saying "I can't do |
| So why do I make such a point about sitting | | | | this" or "This is too hard for me" which creates |
| upright on the front edge of your seat with your | | | | suffering on top of pain), and maintain an intention |
| feet parallel and flat on the floor? The reason is | | | | (by maintaining your posture). |
| this: For those who can meditate this way, there | | | | Seated meditation with correct posture also |
| are many benefits. It may not be easy at first, | | | | serves as an important barometer for your |
| but the positive results are worth the effort. | | | | mind-body development. If you can sit still for |
| First, it is common to experience some back pain | | | | hours and feel blissful the entire time, |
| when you initially sit in an upright posture without | | | | congratulations, your mind-body-physical-emotional |
| back support. You may feel tension in your neck, | | | | system is likely in good shape. But, as is more |
| between your shoulder blades, or in your lower | | | | often the case for the rest of us "mere mortals", |
| back. Is this a bad thing? Why does that happen? | | | | the tension and discomfort that arise during |
| If this is the posture I recommend, shouldn't it | | | | meditation provide important information about |
| feel better? Isn't meditation supposed to feel | | | | where your weaknesses lie and how you can |
| good? | | | | address them in meditation, in the rest of your |
| In my view, meditation is for personal | | | | training, and in daily life. |
| development and spiritual growth. It will help you | | | | Finally, upright posture during meditation will keep |
| de-stress, relax, and feel better. It will help you | | | | you more alert and aware during your practice. |
| calm your emotions, clear and quiet your mind, | | | | The effects of your meditation practice will also |
| and connect with inner guidance. It will develop | | | | carry over better into your daily activities, most |
| your ability to concentrate, visualize, and focus | | | | of which require alert awareness in an upright |
| strong intention. It will help you to be more | | | | position. Living a purposeful, self-responsible, |
| conscious and integrated. A big factor in these | | | | conscious life relates to having an upright, relaxed, |
| results is posture training. | | | | aligned spine. |
| If you feel pain in your back when you meditate, | | | | So with all this in its favor, and admitting that it |
| this is because of chronic tension along your spine, | | | | takes some training to achieve, my suggestion is |
| spinal misalignment, and/or weak spinal muscles. | | | | to sit forward in an unsupported posture for a |
| When you sit in an upright unsupported position | | | | minute or two at the beginning of your practice |
| consistently over time, you will strengthen your | | | | time. Then move back against your seatback for |
| spinal muscles, release chronic tension, and come | | | | the remainder of your meditation time. Gradually |
| into better alignment. These postural effects will | | | | expand the time that you sit forward without |
| also carry over into your psychological and | | | | back support. |
| emotional experience. | | | | Watch for my follow-up article, "Meditation |
| Without sitting in this way, you may not become | | | | Warning #2, in which I'll share why I warn against |
| aware of your weak muscles, your chronic | | | | sitting cross-legged on the floor or on a cushion to |
| tension, or your misalignment. The posture brings | | | | meditate. In the meantime, be sure to try my |
| these things to your awareness. As you become | | | | free 7 minute releasing technique below. |
| aware of tension, you can consciously let it go. In | | | | |