| This article follows up my previous article, | | | | stand" in the here and now. The energetic points |
| "Meditation Warning #1," in which we explored the | | | | on the bottoms of your feet are activated and |
| reasons for unsupported, upright, seated posture | | | | the meridians running from the soles of your feet |
| for meditation. In that article, we discussed how | | | | up through your legs are encouraged to be open |
| this posture aligns, strengthens, and releases | | | | so that energy can flow smoothly and freely. The |
| tension along your spine. It also empowers you | | | | physical vitality centered in your lower abdomen, |
| mentally and emotionally, in addition to the physical | | | | called the "lower dantian" in Chinese systems, is |
| benefits of enhanced energy flow and improved | | | | grounded and "fed" by connection with the earth |
| nerve conduction to all your internal organs. | | | | through legs and soles of your feet. |
| I received several great comments on that article. | | | | Second, this posture encourages blood circulation |
| Some people wanted to know more about the | | | | through your feet and legs. In cross-legged sitting, |
| specific posture cues that I suggest. So, to begin | | | | many people find their legs "falling asleep." Sitting |
| this follow-up article, I'll give you my detailed | | | | cross-legged cuts off feeling and circulation in your |
| posture instructions for seated meditation. After | | | | lower body. Many people struggle with circulation |
| these cues, we'll talk about why I recommend this | | | | in their legs already; there is no need for |
| posture and warn against sitting cross-legged on a | | | | meditation to exacerbate this problem |
| cushion or the floor. | | | | Third, having your feet aligned with your knees |
| Here are the posture cues I recommend: | | | | and hips is biomechanically healthier for your |
| Sit forward on the front edge of a chair, couch, | | | | muscles and joints. Your feet, ankles, knees, hips, |
| or bed. Sit far enough forward so that you feel | | | | and lower back will thank you. As a case in point, |
| some weight in your feet. Place your feet flat on | | | | many years ago, I had a client who was a |
| the floor, approximately hip wide and parallel. | | | | well-known Yoga guru who suffered lower back |
| Allow your hands to rest in your lap, palms up, | | | | and joint pain in the hips and knees because of |
| one resting in the other, with thumbs touching | | | | prolonged sitting in the cross-legged seated |
| lightly. Soften your hands so they relax | | | | position. |
| completely. | | | | Cross-legged sitting over-stretches the muscles |
| Imagine a heavy weight attached to your tailbone | | | | on your inner thighs and over-tightens the |
| anchoring you into your seat. Imagine a string | | | | muscles on the outside of your hips. This leads to |
| attached to the top of your head, pulling your | | | | chronic misalignment, tension, and pain. I have |
| spine gently upright. | | | | converted many of my clients with similar issues |
| Allow your shoulders to relax down easily. Tuck | | | | to sitting in a chair with positive results. Sitting in a |
| your chin slightly, lengthening the back of your | | | | chair with your feet, knees, and hips in alignment |
| neck. Roll the tip of your tongue up to touch the | | | | encourages good biomechanics and minimizes |
| roof of your mouth. Allow the muscles of your | | | | muscle and joint pain. |
| face and forehead to soften and relax completely. | | | | Your body is the vessel for your life journey. |
| Soften your gaze so that you take in the whole | | | | Contrary to the thought in some spiritual |
| space around you. Lightly close your eyes. | | | | traditions, it is not a hindrance to be avoided or |
| Now, many of you may have been taught to sit | | | | escaped. Instead, your body is a sensitive |
| cross-legged when you meditate. This posture is | | | | instrument through which you realize your full |
| recommended in many meditative systems. Why | | | | physical, emotional, mental, and spiritual potential. |
| do I warn against the cross-legged posture, when | | | | Enlightenment is a whole-body experience. |
| it has been used for hundreds, if not thousands, | | | | Through attention to your posture and inner body |
| of years? | | | | awareness, you gain insight, discernment, and |
| Let's start with the more esoteric reasons and | | | | concrete feedback that inform your spiritual |
| move to the physical. | | | | growth. Take care of your body and enhance |
| First, when the soles of your feet are flat on the | | | | your evolution by tending to upright, relaxed, and |
| ground, you are energetically "grounded" in the | | | | aligned posture in meditation and in life activities. |
| present moment. You are ready to "take your | | | | |