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Mindful : April 2014
48 mindful April 2014 getting started: how to meditate Posture 1 Take your SE AT. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat; don’t perch or hang back. 2 If on a cushion on the floor, cross your LEGS comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor. 3 Straighten—but don’t stiffen— your UPPER BODY. The spine has natural cur vature. Let it be there. Your head and shoulders can comfor tably rest on top of your vertebrae. 4 Place your upper arms parallel to your upper body. Then let your HANDS drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far for ward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose. 5 Drop your chin a little and let your GAZE fall gently down- ward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessar y to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it. 6 Be there for a few moments. SETTLE. Now you can follow the nex t breath that comes out. You’ve star ted off on the right foot—and hands and arms and everything else. 6 Steps to Being Upright and at Ease