Welcome back my friend,
How nice of you to join me.
My name is Marie of Unwindfulness and I'm going to tell you a little bit about positions to meditate in.
First of all,
It's necessary to be comfortable.
So if any of my suggestions cause serious pain,
Please change the position so the pain goes away.
A slight discomfort might actually be interesting to explore but we'll get into that in another session.
So feel free to move along and try out these positions as I explain them to you.
It's always so much more efficient if you've experienced them right away instead of just listening to my instruction.
And again,
Choose the one that suits your physical needs.
Because in the end,
Meditation should help you and not do the opposite,
Right?
So make sure that everything is ready.
So the first of three possible positions is lying down.
If you choose to lie down,
Do so on your back and make sure that your back is straight.
Your head should be straight and also comfortable.
Your head is straight when your chin and your forehead are leveled.
So go ahead and try out this position.
Are you comfortable?
Do you think you could lie down like this for say 5,
10,
Maybe 15 minutes and still be comfortable yet awake?
Maybe if you have a hollow back like me,
It's possible that you get a little back pain if you lie very straight.
In that case,
It's a good idea to put a pillow underneath your knees or maybe put your feet up like on a little stool.
Now let's move to the second position.
So slowly get up and move towards the stool.
The second position is sitting on a chair.
If the chair has a back to it and you need it for support,
Please make sure that it is straight.
A stool is a better choice.
Make sure your feet are both flat on the ground.
This has several advantages.
Not only does it support your body,
But it helps you to ground.
Now roll your body a bit forth and a bit back over your sitting bones.
So feel your lower back stretch and contract slowly.
You can move it from a hollow back to a round back and back to a hollow back.
For the optimal position,
You will want a slightly hollowed back.
So your pelvis is tilted forward just a little.
Now adjust the rest of your spine to straighten up.
Sit straight,
But not with tension,
And keep the slightly hollowed back.
Relax your shoulders and tuck in your chin just a bit.
Move it towards the spine.
You can also imagine having a string attached to the back of your head and someone is pulling at it to give you this lift.
Now try sitting like this for a couple of minutes and get acquainted with the position.
All right.
So now let's move to the last position.
So slowly get up and find your way to the meditation cushion.
Okay,
Let's try this last position.
Sitting on a meditation cushion.
Make sure it supports you the right way.
It shouldn't be too hard.
It shouldn't be too soft.
But you can adjust it maybe after this talk.
So sit on it and cross your legs in front of it.
And then let's repeat the part to straighten up your back.
So start by rolling your body a bit forth and back over your sitting bones just to get a feeling of how your lower back should feel.
Stretch it a bit and contract it again.
And for the optimal position,
We will want this slightly hollow back again.
Now let's adjust the rest of your spine to straighten up.
Sit straight and keep the slightly hollow back and relax your shoulders.
And now tuck in your chin just a bit or imagine a string at the back of your head pulling you up.
I'll give you a couple of minutes to just explore this feeling.
You will want to be alert but also comfortable.
Now go ahead and try out these positions throughout your first meditation sessions and experiment with them a little.
And if a position feels good and you're comfortable but still alert,
That helps you throughout the meditation.
It helps you to focus and you will notice the thought distraction becomes less and less.
So enjoy exploring and let me know which one you prefer.
Let's meet again.
I wish you a great day.
