Sitting meditation This is part 2 of 4 of a series of meditations on standing,
Sitting,
Walking and lying down since these are the four positions that most people find themselves in every day,
Most of the time for the sitting meditation you can sit directly on the floor with your legs crossed or on a cushion if that's not comfortable for you or on a chair once you're sitting if you're on a chair make sure that your feet are hip sweat apart flat on the floor and that your back is not leaning against the back of the chair if you are sitting down on the floor make sure that your knees are at equal height to achieve this you might need to put a foot under one of the legs or remove a foot under one of the legs make any adjustments necessary until your knees are at equal height then you can move your hips backwards and forwards and also sideways to find the center by experiencing imbalance so you will notice that some tension is created when you move too much and that there is no tension when you are in the center this place of no tension is what we are looking for make sure that no tension is building in the lower back or in the belly and that the energy is flowing naturally through the legs notice if the breath is starting to be deeper and from the belly and then move your attention up to the shoulders and do the same again move your shoulders back forward and sideways until you find the natural balance in which no tension is being accumulated anywhere in the upper body your hands can be relaxed on your knees or form a circular shape just below your belly whatever feels more comfortable for you keep adjusting your position until you find the balance and once you have it let's move to the position of the head tilt your chin backwards so that there is an extension of the spine imagine a string holding your head from the sky you can again move sideways,
Forwards,
Backwards to find the natural position in which the spine is most extended and in which there is the least tension keep breathing deeply into any tension that arises letting it flow down through the legs into the floor keep practicing this position any time during the day that you find yourself sitting when you come out of this position make sure you do so slowly and gently maybe extend your legs first if you are sitting on the floor do a little stretch side to side before getting up and continuing with your day thank you for listening i look forward to being with you again soon
