Meditation is a spiritual yoga practice that allows a person to find harmony in body and mind. There is no magic in it. This is a fairly simple exercise that helps not only relieve psychological stress, but also relax physically, balance all processes in the body. It is noteworthy that meditation has no restrictions and contraindications. People of all ages, genders and religions can meditate. Working out just 20-30 minutes a day can significantly improve your mood and well-being.
Like any exercise, meditation has its own technical rules and conditions. Musical accompaniment, silence and proper breathing are, of course, significant components of the practice. But the most important is the posture for meditation.
Why is correct posture important?
Comfortable body position provides peace of mind and nervous system, deeper concentration. This is especially true for beginners. Because enlightened yogis have excellent stretching, physical strength. They can "twist" into complex asanas and meditate in them. Poses forMeditations for beginners are more familiar and natural body positions. With regular practice, they will allow you to dive deep into the mind almost anytime and anywhere.
Meditation enhances the energy current in the human body. For beginners, the wrong position can have a negative meaning, or bring no result at all, except for wasted time. Therefore, the position of the body should be comfortable, give stability and keep the spine straight. The correct posture for meditation is the key to a successful exercise. Only in this way will energy circulate freely throughout the body, saturating, activating and healing every cell, every organ.
Poses for beginners
When starting to choose a posture for meditation, you should not be equal to yoga instructors or acquaintances who have been practicing meditation techniques for a long time. It is necessary to proceed from the physical capabilities of your body (state of he alth, stretch marks). It's best to start with easier positions and work your way up.
Turkish pose
The yogic name for this pose is sukhasana. This is perhaps the most common posture for meditation. This is what most beginners prefer. The cross-legged pose is also ideal for people with joint mobility problems.
Technique:
- You need to sit on a mat or a small pillow. Cross your legs in front of you. For stability, the heels can be pulled closer to the crotch,or, on the contrary, move away from yourself. The main thing is to focus on your feelings.
- Body weight should be evenly distributed on sitting bones.
- The spine should be kept straight, the crown of the head should be pulled up.
- To straighten the back of the neck, the chin should be slightly lowered.
- If the joints cannot be suspended for a long time, you can put pillows under them.
- To make the meditation posture more stable and comfortable, you can put a small roller under the buttocks.
- When meditating in a Turkish position, you can keep your hands crossed in the lower abdomen, or in a special mudra on your knees. In this case, you need to connect the tips of your thumbs and forefingers.
Diamond Pose
It is also called vajrasana. This meditation posture is also very comfortable and does not require special physical training. To perform it, you need to kneel, put the foot lifts on the floor. Then lower the buttocks on the heels, while crossing the toes of the feet. Straighten your chest, lower your shoulders and relax. Reach up with the crown, while the chin is slightly lowered. The hands should rest on the knees with palms up or in mudra. To achieve more comfort in the diamond pose, you can put a thin roller or pillow between the buttocks and heels.
Sitting on a chair
This is a very easy and comfortable posture for meditation, which can be practiced not only at home, but also where you need to relieve tension and recharge a little (for example, at work). She does not havephysical contraindications and can be practiced by almost anyone. To do this, you just need to sit on a chair, straighten your spine, open your chest, lower your shoulders. Legs should be parallel, chin slightly lowered. Put your hands on your knees, palms up, or hold in mudra.
Sage Pose
This is a great pose for energy attunement. It is medium in complexity, so you need to prepare physically for it: warm up the muscles of the legs, stretch the joints.
Technique:
- You need to take a sitting position on the mat. Pull the left heel to the crotch, put the right one over the left heel. In this case, the toes of the right foot should be laid between the thigh and lower leg of the left leg.
- Knees as low as possible to the floor.
- Weight is evenly distributed on sitting bones.
- The spine is straight, the top of the head is pulled up, the chin is slightly lowered.
Lotus position
This is the best posture for meditation. Experienced yogis call it padmasana. It closes the energy inside the body and does not allow it to flow outside. In this position, joint endurance plays a huge role. For those who do not have local problems, it is not harmful. People with diseases of the joints of the legs should not practice the lotus position.
Before starting the technique, it is necessary to stretch the hip joints, knees, ankles. For maximum comfort, relaxation and benefits thatcarries meditation, the lotus position must be performed with all conditions:
- Take a sitting position on a rug or a thin cushion. Bend the right leg at the knee, fix the foot on the base of the left thigh. Place the left foot on top of the right.
- In this case, the knees should be maximally laid aside and close to the floor. If there is not enough stretching or for other reasons the knees are on weight, then pillows should be placed under them.
- Buttocks lie comfortably on the floor, weight is evenly distributed. For greater stability of the position, you can put a small roller.
- The spine is straight, the chest is straightened, the top of the head tends to rise, the chin is slightly lowered.
- Hands lie on your knees in mudra with the tips of the thumb and forefinger joined, or in a prayer position at chest level.
Important points
- Meditation takes place exclusively in an upright position, so the practice of "lying down" does not bring any benefit other than relaxation.
- No matter how effective and powerful this or that posture for meditation is, you should not experiment. The position of the body in spiritual practice should be consistent with physical fitness and he alth. Only in this case, you can get a healing result.
- Sometimes, even detailed descriptions do not always give a visual design of the chosen posture for meditation. Photo images in this case are the best helpers.
- Eyes should be closed or half open during meditation.
- You need to control your breathing. It plunges a person deep into consciousness, helps to tune in and relax. In addition, focusing on the breath will help to get rid of annoying and disturbing thoughts, which will make the practice deeper. Therefore, the inhalations should be deep and the exhalations should be slow.
