Genghis gasping Sitting for meditation Whether you sit cross-legged on the floor or on a chair,
Taking the time to settle into your body before meditation can be very useful,
Especially in longer sessions.
Integrating this few-minute routine into your practice will help you release muscle tension by aligning yourself and letting your bones support your weight.
Come to sit in your usual position.
Now very slowly,
Start rocking your pelvis back and forth.
The movement must be small and slow enough so you can clearly sense the rocking of your sit bones.
Bring your awareness to your lower back.
Can you sense the arching of the spine as your pelvis rocks forward?
Touch your lower back with your hand.
Is the movement you feel in your spine consistent with the feeling coming from your hand?
Take your arm away and start making the movement slower.
Between the edges of your rocking movement lies a place of equilibrium for your sit bones.
A place where you can feel your lower back muscles neither contracting nor stretching.
A place where you feel your lumbar vertebrae stacked on top of each other.
Their weight dispersing into your sit bones.
Keep making the movement smaller and smaller until you reach what feels to you as the absolute center.
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