by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : June 2017
TIPS Resting Pose Seat If your seat isn’t comfortable, the rest of your body will likely tense up, which makes meditating pretty difficult all around. Keep your butt in the center of the cushion or chair—if you’re too far forward your spine will arch to compensate; if you’re too far back it’ll curve forward. When you first sit down, rock back and forth on your sitting bones to loosen up and find solid ground. From there, the rest of your posture will more easily fall into place. Spine STAY STRAIGHT AND RELAXED There are two main ways the spine gets out of whack during meditation: arch- ing or slouching. When you have more than a nat- ural arch, things stiffen and strain, and the mind is more likely to get frantic. On the flipside, it’s hard to feel present and aler t when you're slouched, your hands are sliding off your knees, and your chin is down. To align your spine, drape your body forward, then slowly straighten up, feeling each ver tebra stack as you go. Legs FIND THE RIGHT HEIGHT If your knees are above your thighs, your hips, back, and neck will strain. For the long-legged among us, this could mean finding a higher cushion. It’s OK to take a break from your meditation posture, especially during longer sessions. Try the resting pose pictured, bringing your knees to your chest, curving your spine forward. There are many reasons to meditate in a chair: it can be easier on the knees for those with joint pain; it’s convenient when traveling; most people have access to a chair even if they don’t have room for a cushion. If you do use a chair, resist the urge to rely too much on the chair’s back, unless you really need to. Doing so can cause you to let your spine go soft, making your breathing less open and inviting distraction and dis- comfor t. And be sure to keep your feet flat on the floor. This may mean placing something under your feet if the chair is too high off the ground. Meditation benches allow you to sit in a relaxed kneeling position while keeping your posture aligned. Rectangular cushions, or gomdens, are good for sitting cross-legged, and come in various heights and degrees of firmness. Round cushions, or zafus, are used for cross-legged sitting or, placed on their side, between the legs, for a kneeling posture. ● KEEP YOUR BUTT CENTERED Sitting ina Chair DON'T PERCH! RELAX YOUR BACK! KNEES BELOW HIPS! Photograph by Michael Piazza, Illustrations by Annick Gaudreault Seating Options June 2017 mindful 45