whether you’re new to meditation or you’ve been meditating for a while, the first step in setting yourself up to practice is finding a comfortable position. scooch to the middle of the chair, and, if it helps, place a cushion or folded blanket under your sitting bones to tilt your hips forward. if sitting causes any discomfort — if you have back pain or sciatica, or maybe your foot is in a cast, which makes it hard to sit — or you don’t feel well and you need to lie down, of course, it’s ok to lie flat on the floor as an alternative. if it feels more comfortable, try placing a thin pillow under your head and bending your knees to 90 degrees so your feet are flat on the floor, or put a pillow underneath your knees to elevate them.
gently raise your arms to mid-chest height as if you were holding a large beach ball in front of you, with the hands relaxed and fingers lightly extended. take a moment to rest your attention on the sensations at the base of your feet (at the point of contact with the ground) and on the crown of your head. a stroll in the countryside, for example, is different from a quick-paced walk through the city. take a few seconds to become aware of your posture and the way you’re carrying yourself. sign up for headspace for free, and start reaping the benefits of meditation practice.
sitting on the floor can give you a reassuring feeling of being “grounded” and self-supporting in the meditation posture, but it is not necessary to meditate before doing this meditation for the first time, please read the description of the sitting meditation. this 32-minute version is best when done as part of meditation teacher sharon salzberg says: “one of my meditation teachers said that the most important moment in your meditation practice is the moment you sit, sitting meditation script, sitting meditation script, sitting meditation buddhism, sitting meditation benefits, jon kabat-zinn 20 minute meditation.
mindfulness meditation isn’t about letting your thoughts wander. but it isn’t about trying to empty your mind, either. instead, the practice involves paying from a purist’s perspective, a mindfulness practice can be done in one of four postures: sitting, standing, lying down, and walking. many teachers (including, mindfulness meditation mbsr, body scan meditation, guided mindfulness meditation series 2, mbsr guided meditation audio, 10 minute sitting meditation, jon kabat-zinn meditation app, jon kabat-zinn 10 minute meditation, jon kabat zinn meditation youtube, mindfulness for beginners audio, 10 minute guided meditation john.
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