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.

 

Is Your Goal to do Hanumanasana?

Hanumanasana is the Monkey Pose.  It is extremely difficult for most yogis, because it demands very open hips, lengthened hamstrings, and a flexible spine.  It takes many of us years of practice to do, or come close to doing.  We're giving kudos to one of my senior students, Steve, here performing the full pose admirably for the first time!  You may not be able to see it, but he has a big grin on his face!  He was so thrilled to have gotten his pelvis on the floor and his arms in the air for the first time!  

Steve Thompson in Hanumanasana

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If you want to perform this pose, practice yoga daily.  Incorporate lots of hip openers in progressively more challenging poses.  There are some preparatory poses and other important information about Monkey Pose listed at this webpage http://www.yogajournal.com/poses/874

Hanuman is the Monkey God in the Hindu Pantheon.  He is mentioned in the Ramayana, the Vedas, and the Mahabarata, as well as several other ancient texts.  This pose depicts Hanuman's famous leap over the ocean from India to Sri Lanka. His amazing leap from Lord Rama's palace in India to Sri Lanka was to give Lord Rama's ring to Rama's wife, Mother Sita. She had been kidnapped and was being held there by the Demon King.  Hanuman hid in a tree and cleverly dropped the ring from the tree above Sita into her lap where she sat. The ring gave her courage to be be unafraid while in captivity until her later rescue.

Sri Hanuman the Monkey God

Legend has it that constant repetition (mantra) on the name of Lord Hanuman "eradicates all disease and pain".  His awesome strength is said to be the result of his purity, celibacy, and undying loyalty to Lord Rama. For one of the most beautiful ballads of all time, check out the Hanuman Chalisa as sung by Krishna Das.  I've been with Krishna Das, chant master, when he performed the ballad on retreat several years ago.  Follow the link to find it on I-Tunes. You can also go to http://www.krishnadas.com/ for more information about KD's wonderful chant music.  I have many of his CD's.  They are wonderful.  I play them when I need my spirits lifted.

KD's Flow of Grace CD and download includes

 Hanuman Chalisa

 

 

 

 

 

 

 

 

 

 

GURU As Embodiment of The Divine

My Guru has been visiting, which delayed my posting.  I apologize for the delay.  I wanted talk about the Guru principle as I understand it.  In Wikepedia "Guru" is defined thus:

Guru (Devanagari गुरु) is a Sanskrit term for "teacher" or "master", especially in Indian religions. 

The Guru principle is a relationship that forms when the student or aspirant asks for teaching, surrenders to guidance and is initiated by a spiritual master. The Guru is a most venerable individual, and should be honored and respected.

Swami Sivananda

Swami Sivananda states: "For, the true (disciple) knows that the Guru is the only guarantee for the individual to transcend the bondage of sorrow and death, and experience the Consciousness of the Reality."  The Guru is seen as the one who "dispels the darkness of ignorance".

The Guru will assess the applicant using the following criteria: the candidate is not attached to anything impermanent; he has no desire for wealth; he is at peace with himself, master of his senses, is compassionate, and has an open heart.   He must have pure intention and be willing to perform the purification actions (shuddhis) required of him by the Guru.  

This unusual relationship requires deep responsibility from both parties.  The student's responsibility is to do the practices the Guru instructs, and the Guru must be available to the student when he needs advice or instruction.  A Guru will sometimes accept some of the student's karma.  This means that the Guru may remove suffering from the student and accept it himself.  He does this out of compassion to help the student realize the truth of the teachings or further his progress on the spiritual path. The Guru's responsibility is to uplift and help the student. 

The bond between Guru and disciple is very strong and does not go away unless the student rejects the Guru.  If the student rejects the Guru, it is very painful for the Guru, because he has invested a lot of time, energy, and effort into helping that individual. He will deeply grieve.

One of the most important instructions the Guru will give to the student is that he accept the Guru as the embodiment of the Divine.  One can also look at it this way,  the Guru is the vehicle for the student to attain bliss in this body, in this lifetime.