Meditation is not supposed to be the fabrication or the reinforcement of some particular state, but simply the cultivation of the awareness of whatever is arising in the mind.
Before I learned more about meditation I thought it was for hippies and “spiritual” people.
Headspace – I recently discovered this app while watching the latest episode of The Random Show with Tim Ferriss and Kevin Rose. I know this all sounds a bit cliche but once you begin, you will fully understand the impact it can have.
The funny thing is, this 'natural sitting' technique from the outset looks almost like the first way of sitting described, which doesn't work at all for meditation or anything else other than a pretty photo.
The reason this isn't exhausting is because when the weight of the body is balanced evenly front and back, there is very little work left to do.
There is one exception to this rule--the 'lotus' position, which is sitting on a flat surface in a true cross-legged stance.
Read this website, read the books offered on this website, and find qualified instructors of the Feldenkrais Method.
2--Alignment means the bones, joints and muscles are working smoothly together with symmetry and balance.
The floor cushions and benches have a few advantages--lower center of gravity, simple, easy for a large group, humble and 'down to earth'-- but some people have trouble getting up and down or assuming the positions which take greater flexibility. Once you have assumed a comfortable sitting position, take the first few moments to sweep through the body with the intention to relax. Once you decide where to be with the breath, let this be an anchor, the place you return to again and again. The purpose of meditation practice is to bring a mindful attention to the changing flow of life, without either clinging to experience or resisting what is happening. When a strong emotion or sensation arises let go of the breath as a primary area of attention and open the awareness to include the waves of experience that are arising. For many people, noting or naming what is happening can be helpful in connecting the awareness directly with moment to moment experience. The quality of care or friendliness (metta) towards our experience is an essential foundation for mindfulness. For some people, listening to sounds is a useful alternative to using the breath as an anchor. So after the attention has opened and relaxed by resting in the awareness of sounds once again practice by being with the breath. Thanks to Tara Brach and the Insight Meditation Community of Washington for reprinting this guided meditation. Meditation is the act of gently centering your attention to create a deeper state of relaxation and awareness. The following points are some helpful suggestions for you to get the best benefits from your meditation sessions. In order to enjoy continuing benefits from meditation, make it a part of your daily routine. Because meditation slows down your metabolism, avoid the consumption of food 2 hours before your session. In order to gain the most from your meditation, take steps to minimise any potential disturbances. Ideally, the lighting in the room should be low to make your meditation experience pleasant. If you are interrupted during your meditation due to emergencies or otherwise, do not jump up to respond immediately. While meditation is a beneficial activity for most if practiced correctly, there are exceptions.
While there are many forms of meditation out there, I prefer breathing meditation for its simplicity. The truth is, many successful people use meditation to calm their minds and clear their thoughts.

You want a place you can avoid distractions, a place with low noise and somewhere that has minimal visual distractions.
We live in such a fast place reality that it is required for mental clarity and reflection.
Headspace was designed to not only guide you while beginning your meditation journey, but also help you in building a new and healthy habit.
There is a paid version of the app (very worth it!) that guides you through stress relief, anxiety, confidence and more.
Everyday in print media about any subject, advertisers find ways to depict people sitting in a somewhat cross-legged position.
In fact, holding the body is akin to 'body armor', which is just what we are trying to dissolve with meditation. By settling down the body in this consciously controlled way, the mind is freed from its constant distractedness.
In true 'lotus', the pelvis is tilted mechanically by the extreme force placed on it from the legs which are stretched under the calves and rest on top of the thighs.
If the seat of a chair is tilted somehow, either by placing one inch blocks underneath the rear legs, or by placing a 'wedge cushion' (Tilt Seat™ cushion with stuffing pushed to the rear) on the seat, it becomes effective for autonomous sitting.
Your awareness can rest in the breath wherever the sensations of breathing are most predominant. Bring a full mindfulness to the breath: making no effort to control the breath, discover what it is actually like, moment to moment. Until we touch this directly, the mind will keep contracting off into thought forms and disconnecting from the present moment.
Kindness allows us to open, de conditioning the tendency of our minds to resist and contract away from life. Open the awareness to include the space within which sounds arise, and listen without controlling anything. Simply take a few conscious breaths, open out of thoughts, relax the body, and come back to rest in the breath or in listening to sounds. Entrepreneurship is supposed to be stressful and we are supposed to work 100+ hour weeks, right? By doing so, I am able to stop my mind from racing with ideas that would typically keep me awake all night. Relationships seem to hold more value and you begin connecting with people on a deeper level. Nobody thinks you’re a better person or a more successful entrepreneur because you work more than others. Usually the head is thrown back with neck jutting forward and the face has a fake and exaggeratedly blissed out expression. Meditation is a 'neutral' state, it is a state of repose, looseness, relaxation, melting, zero, reset. The only way these muscles can be balanced between the front and the back is by either standing, or by mimicking the angle of the spine by sitting on a sloped surface. However, this advanced yoga asana is only for a tiny minority who can achieve such an extreme stretching of the legs, and many people have caused personal injury--mostly to the knees--who have sat lotus for a long time.
1--Improper technique: Chair sitting is completely unnatural and we have grown up in a culture that revolves around the chair. Unfortunately, even yoga instructors usually do not understand the problems with chairs and the principles of wise body movement.
That means the chin should be parallel with the floor, so you can easily look down at a 45 degree angle to the floor. For most people, this is either the inflow and outflow at the nose, or the rising and falling movement at the chest or abdomen. If the attention gets too tight or tense, relax your body again, soften back into the breath. There are tons of different visual streams accompanied by sounds and light music to allow your mind to focus on something other than your racing thoughts.

Keep your health at the forefront of your life and see how much your productivity and value increases over time. If more people realized that there is a way to sit without back support that is not only practically effortless, but increases the power of concentration, lowers heart rate, decreases blood pressure, deepens breathing, and stimulates the 'relaxation response', they would probably give it a try. By stopping the body's outward movement, the mind is now able to find new levels of awareness, which is a form of movement. In general, the wider the sitting surface, the easier it will be to sit, because the weight of the body is spread across more surface area to prevent bruising and circulation blocks. The sitter is not as high as a chair or tilt seat? but not as low as a zafu or kneeling bench. If the attention becomes spacy, difficult to focus, then intend to bring a real precision and clarity to the awareness of the breath. Rather, bring an unconditional caring presence that allows life to unfold without interference.
Let the noting be soft and in the background, with most of your attention directly experiencing what is happening. While you may find it valuable to use sounds as an anchor for attention in this way, it is important to also learn to concentrate and develop mindfulness around the breath.
When I finally began focusing on what was triggering these feelings and anxiety I noticed the root cause.
The muscles in the front (shoulders, chest, abdominals) work harder than those in back, and sculpt a body that tends to pull itself unnaturally forward. This throws the whole back out of alignment.) Correct positioning of the head should help you naturally align you back. It takes so much effort to hold this pose that it won't last a second longer than it takes to click the shutter. Very often, some or all of these factors will cause a one problems with finding that mythical state of perfect equilibrium until one finally gives up and finds a chair. They strap them to chairs at an early age which deforms the skeletal and musculature systems, and dampens their instinctual knowledge of wise body use. When this happens, rather than returning to the breath, recognize and note the thinking and then open the awareness into the body and heart to sense what is asking for attention. You may want to try other forms of meditation out there which may be better suited to you and your needs. This false, popularized symbol for what meditation is supposed to look like is conceived by those who have neither practiced meditation nor plan to. Many have found the answer with this position, which can be achieved with either an extra large bench or a smile cushion or zafu with a support cushion under it. Also to gain strength in your posture, press your diaphragm down towards your hara, or lower abdomen.
Gradually the practice of mindfulness and compassion will free you to express your true nature and live each moment fully.
For those who wish to learn another practical form of meditation, I recommend The calm technique: meditation without magic or mysticism by Paul Wilson. It takes an open mind and a desire for balance, health, and the benefits of meditation for a person to want to change. In order to make it work, other practices should be considered for increasing flexibility, balance and symmetry, such as yoga, chiropractic, rolfing, massage, craniosacral therapy, the Alexander Technique. Also, there are many self-therapies that are very useful, such as the Ma Roller?, Miracle Balls?, therapy balls.

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