Category Archives: Simple Tips

Easy ways to get started and to incorporate mindfulness and Yoga meditation into action.

Sitting to Meditate

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Writing a blog is as much a spiritual endeavor as any other practice. I now realize so much goes into making this page useful. I will be adding a gentle asana section soon, the poses I highlight will specifically assist with developing a seated posture. Until then, I’ve linked Ma Tripurashakti Bharati’s  beautiful asana chart and a little YouTube Video of asana for posture below.

Sitting well is foundational to a meditation practice.  However, this can be a major obstruction to going inside. In this system, we work with the many levels of ourselves, moving from the gross physical body to the superconscious core. Therefore, the physical body must be prepared to support this endeavor.

This is where the conventional asana class is supportive. If you follow the link above, you will see that in the Yoga Sutras, “asana” means a “comfortable seat.” If one is seeking the highest state of existence, asanas are an opportunity to prepare the body and experience meditation in action—but they aren’t the apex.

Sitting tall and well is much more than aesthetics. It is essential to proper physiological functioning. Furthermore, it is an anchor to hold you in the present moment. One should release any idea or preconceived notion of the ascetic, sitting cross-leg and semi-nude on a mountain top without any creature comforts. If you’ve been a desk jockey, you need a chair. Using a chair is not admitting defeat; it’s acknowledging the physical limitation and working to transcend it.

Try to find a quiet place free from outside distractions. I suggest you do some gentle stretches; then, as I posted before, observe the unfolding of the mind. Those who want to go further should begin to work with their breath. Just start to bring awareness to the breath–sit in absolute silence and observe the natural rhythm. Try to sit without moving to adjust and observe for a predetermined time. Initially, it’s best not to try to do this for too long; you don’t want to strain and develop an aversion. In the early stages of sitting, I recommend three to seven minutes at the most. Think of simply sitting well as meditation in action.

Begin to meditate

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It’s wonderful and ironic how the idea of meditating has gained so much popularity.  Naturally, after modern medicine “verifies” its benefits, many of the skeptics come on board (no real digs at modern medicine– I’m an exercise physiologist).  However, according to the traditional teaching of the Yoga Sutras, meditation is not the first step on the path to Union, Enlightenment, Self-Realization, or Transcendence (whatever you may call the experience– not concept).  In fact, meditation (dhyana) is the 7th of the 8 rungs.  It is recommended to get one’s house in order prior to meditating.  That presents a stark contrast to the modern/Western idea that meditation is for stress reduction or happiness.  Meditation is work– but that doesn’t mean it is an unattainable feat.  One doesn’t simply sit and meditate.  When one has done the preparatory work, meditation more naturally unfolds.  I mentioned in previous posts introspection and sitting in silence.  It is my personal experience that when my life is in more chaos, meditation is not easily attainable.  Listen to the inner call to deal with what it happening in your “outer” life that may be distracting you from the “inner”.  In Setting it All Down, I discussed my personal drama with feeling attacked.  That is something to address and not avoid– the spiritual path is not about avoidance.  The yamas and niyamas can offer insight into areas of our life to balance which will incline us to naturally want to go inside.  If you are still working with introspection– let this direct cleaning house.  If you already meditating perhaps this will create a space to deepen your practice.

Small steps

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I mentioned in “Getting Started”, it is difficult to simply sit and meditate. This does not me that the task should be seen as daunting– it is your right and privilege.  However, just as if you wanted to learn to speak a new language or learn calligraphy, you start with small steps.  In order to meditate successfully, you must develop a different understanding of your how your mind works– you don’t try to stop thinking or suppress the thoughts– you learn to understand them and to look at them as separate from you (that’s getting a little esoteric).  In a sense, you have thoughts; but, you are not your thoughts.  The problem is, at the beginning (and maybe for a long time afterwards), you identify with them– I think therefore I am.  In “Getting Started” (8/2/2014) I mentioned introspection, spend some time just allowing the mind to unfold.  But, do this with a playful attitude– be amused and amazed at your inner workings– 1,2,3 minutes in a quiet room is amazing.  If you really want to go further, after introspection, just begin to work with the breath.  Don’t over complicate it, deep breathing, awareness at the diaphragm (below the breastbone, above the navel) 1,2,3 minutes.  Just focus on the breath and let the thoughts continue to come… There you go, you’re on your way.

Just getting started… Hoping it’s useful.

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As not a technically savvy person, learning to create this blog will be a meditation in and of itself.  For those of you who know me already, I am so excited to have an unfettered home base.  For those of you who are new friends, I hope you will find this blog useful.  In fact that is a nice place to start… If you are interested in meditation, it is helpful to practice introspection.  That way when the you sit, you are not subject to the Hollywood trailer-like unfolding of your subconscious.  Allow you mind a few minutes to just unwind.  Don’t judge what comes up– it’s all good, they’re are just thoughts and don’t define you.  You can playfully decide which ones are useful to cultivate and which to consider to be not useful.  This can also be done during the day–  I periodically pause at work or making dinner to laugh at the thought train and decide which thoughts are worth staying with and which are just my silly mind.

Love and Light