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Mindful : June 2017
Meditation isn’t only about the mind—it’s also about the body. And believe it or not, meditation isn’t meant to be physically uncomfort- able. Getting your posture right is key to staying relaxed and alert instead of tense or spaced out. Without that, it’s nearly impossible to focus on the present moment. Chances are that when you start, meditation will feel a little awkward or uncomfortable. That’s okay. Find- ing the ideal meditation posture and seating arrangement can take a while. There’s no one-size-fits-all approach— it takes time to familiarize yourself with the subtleties of your unique body. We offer the basic guidelines to help you get started or make some tweaks. Take a Seat Find the right meditation posture for your body Cover Your Bases EYES gaze slightly downward, 4to6feetinfrontofyou.Or eyes closed. CHIN slightly tucked to keep your cervical spine aligned. SPINE follows natural cur vature—upright, yet natural. SITTING BONES are centered and stable—not perched too far forward or spread too far back. ARMS parallel to the torso, palms fall naturally on the thighs. KNEES below hips, with legs loosely crossed. If you’re planning a longer session (30+ minutes), it pays to come prepared. Here’s our list of essentials: a glass of water, shawl or blanket, warm socks, timer or clock. Posture Pointers 44 mindful June 2017 how to: posture