The steps you take when beginning meditation in the morning are just as important as the meditation process itself. You have to prepare your body for the stretches of time when you will be sitting in the same position. Start by doing some warm up stretches to loosen the muscles. This will keep the muscles from tensing up and making you feel uncomfortable. The place you choose for beginning meditation should be one that is quiet and where you will not be interrupted.
Most people choose to engage in types of meditation early in the morning when everyone else in the household is still sleeping or when the noise of the outside world will not be as invasive. There is less chance of the phone ringing at this early hour and you will have the quiet time you need. The area you choose should have the right temperature – not too hot and not too cold.
Prepare the area where you are going to be meditating. This involves placing a cushion on the floor, which could even be a piece of carpeting or a folded blanket. While you can buy special seats for meditating, you don’t need to go into this expense if you are just beginning. Basic meditation typically involves six different positions. Experiment with each of the positions to find the one that you are most comfortable with.
The recommended positions for meditating are:
- Full lotus posture: This is the most difficult position to master. It involves sitting cross legged on the cushion with your right foot on your left thigh and your left foot on your right thigh.
- Half lotus posture: In this position, you have one foot on the opposite thigh and the other foot under the opposite thigh.
- Quarter lotus posture: This position involves placing the top of each foot rests on the calf of the opposite leg.
- Burmese posture: You can start with either the right or left leg in this position. Place the left leg on top of the right leg and have your right leg resting under the left one.
- Kneeling: You kneel on a cushion or pad and rest your buttocks on the backs of your legs
- Sitting in a chair
Regardless of what position you choose for beginning meditation, it is important that you keep your spine straight for the duration of the meditating period. You should have your buttocks thrust outward and your chin tucked in toward your chest. You must also have your hands in a specific position. Hold your arms close to your body with the left hand resting on the right hand. Your palms should be open, with the joints of the two middle fingers resting lightly against each other.
The tips of your thumbs should also be lightly touching each other. When you are seated on the cushion for beginning meditation, you should have your knees on the cushion. This does require practice because it is common to have a space between your knees and the floor when seated in this position. If you meditate when sitting on a chair, don’t relax against the back of the chair.
You should sit towards the edge of the seat so that your spine will be straight. Your feet should be resting on the floor and your knees slightly apart. Once you have the perfect position for beginning meditation, rock your body back and forth a few times to establish yourself on the cushion. Then you can start focusing on your breathing and begin meditating.
Thank you.