Meditation 101: Posture

Reference: A Scientific Approach to Meditation

Meditation Exercise 1:

Meditative posture

Purpose:

To train the student to BE there comfortably settled in a meditative posture. The idea is to get the student to BE there and not do anything else but BE there.

Pre-requisite:

Study Chapter 3: Posture in Meditation

Instructions:

Find a quiet location to meditate, where you may be undisturbed for at least half an hour. Sit down in a posture per the reference above.

The meditative posture must stably maintain itself besides being natural and comfortable. It is important that the body be stably erect, and the mind alert in the mindfulness mode.

Use cushions as necessary. Prepare for a meditation session of at least twenty minutes. Set an alarm to indicate the end of session.

Adjust the posture till the body is comfortable. Take the time necessary to settle down. Once settled, keep the body immobile.

The first thing to observe is the natural process of breathing.

Look at breathing as it is naturally. Observe the impulses that make the breath to go in and out. Experience the long and short breaths as they are occurring by themselves.

Do not attempt to regulate the breathing.

When you start to meditate the body relaxes. This may give rise to minor physical reactions, such as, swallows, twitches, aches, etc.

Do not interfere with any reactions. Let them occur as they may.

Thoughts about daily activity and recent events may start to crowd the mind.

Do not avoid, resist, deny, or suppress any thoughts. Let them come and go as they may.

Meditation is being there, and seeing things as they are.

The idea is to BE there and not do anything else but BE there.

Continue this exercise for 20 minutes. You may repeat this exercise as many times as you wish until you are fully satisfied with your meditative posture.

End of Exercise:

When you can BE there comfortably and PERCEIVE without your attention going to the posture, the exercise is passed.

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