Are You Comfortable When Meditating?

"The settling of the mind into silence" is the core definition of yoga, as revealed in Patanjali's Raja Yoga Sutras herein quoted by Sanskrit scholar Alistair Shearer.

 

If you've ever tried to practice meditation, you've found it's harder than it looks.  The main reason is because of discomfort in the sitting position. Within a few minutes the body wants to shift around, move about, wiggle, adjust, and generally disobey the "stay still and your mind will become still" instruction.  Settling the mind into silence is suddenly a looming and formidable goal.  

Meditation is supposed to still the mind, not agitate it.  If we are not comfortable, the mind is not still.  We naturally tend to avoid discomfort.  I would like to offer some helpful hints from masters who have practiced meditation for many years. These pointers will help you find your comfort zone.

Cross-legged posture

Many of us have trouble getting comfortable in the traditional seated cross-legged posture. Our hips just don't work that way.  We have trouble with the outward rotation of the thighs.  Our hips are tight, our knees are in the air, so our sitting foundation is not solid or comfortable.  We have lost the natural lumbar curve of the lower back. The back gets fatigued, and we seem to never progress in our practice.  If this is the case for you, I suggest you try a posture called "seiza" or kneeling posture.  

Seiza Meditation Posture

If you look carefully at the person in the photo above, you will note that he has a nice natural curve in the lower lumbar area. He is sitting comfortably erect, which is essential for a productive session.  If the shoulders get sore, I suggest putting a pillow in your lap.  This will relieve the downward pulling effect of gravity on our shoulders, and will support them without effort during meditation.  You can use the mudra (Cosmic Mudra) shown in the cross-legged photo, resting the backs of the hands on the pillow.  His hands are on his thighs, which is not a recommended arrangement.  The zafu in the photo is flat.  To add even more height (for less flexible bodies) turn the zafu on it's side.  This might just do the trick and put you in the comfort zone!

Meditation zafu and zabuton

Your practice will be supported nicely and your comfort level increased by having appropriate meditation equipment.  One of the time tested methods is to use a traditional zafu and zabuton.  I use a buckwheat filled zafu because I can smush it and arrange the filling to suit my specific needs.  I can make it higher or lower, stand it on end, or lay it flat, depending on what condition my hips are in.  

It helps to have padding (a zabuton) under the zafu and is well worth the expense.  This keeps the ankles from going to sleep.  If you feel too much pressure on the insteps in seiza position, place a folded blanket on top of the zabuton so that the back end is just in front of the ankles, elevating the area from the ankles to the knees. The feet will drop off the edge of the blanket and be much more comfortable.  You can review a wide range of meditation cushions to support your practice at http://www.dharmacrafts.com/

The important thing is that you are comfortable and supported in your posture. When you are comfortable, you will find the balance between effort and effortlessness.  My teacher, Charlotte Bell, has written a new book called Yoga For Meditators.  She writes "When the spine, and therefore the spinal cord, is in an easy, neutral position, the nervous system has a much better chance of finding equilibrium, which creates a supportive environment for the mind to quiet". 

The effect of a proper and comfortable posture is that the body's energy will flow freely and unimpeded, the mind will still, and your awareness will be able to experience silence.