Meditation 101

Meditation can be done in a variety of postures - even while doing activities such as walking.

If you want to practice meditation in the classic Asian sitting posture, consider the following:

• Sit on a comfortable pillow so your butt is raised a few inches above the hard surface you're sitting on. (This can be on a chair with feet flat on the ground, on the floor etc.) 
• Sit up straight.
• Straighten your spine.
• Keep your ears and your shoulders on one line.
• Relax your shoulders.
• Push your head up toward the ceiling from the back of the head.
• Pull your chin in -  and keep it in. (It helps with keeping the posture).
• Press your diaphragm down toward your lower abdomen. (It provides the core strength to remain sitting).
• Place your hands in your lap.
  • Put your left hand on top of your right hand.
  • Touch the middle joints of your middle fingers together.
  • Tough your thumbs lightely together as if you are holding a piece of paper between them. (The result is an oval shape). 
  • Hold your hands gainst your body. Your thumbs should be approximately at the height of your navel.
• Hold your arms slightly away from your body. The Zen master, Shunryu Suzuki, describes it "as if you held an egg under each arm without breaking it."
• Breath  naturally. Start with regular breaths and slowly breath more deeply.

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