Anna Black - Living in the Moment: with Mindfulness Meditations

None of the practices in this book require pretzel-like contortions of the body. When doing a sitting practice you can sit either on an upright kitchen or dining chair, or on the floor. You may experience pins and needles or some minor discomfort while sitting and this provides an opportunity to practice being with uncomfortable sensations , but you certainly do not want to be sitting with any pain. Therefore do experiment with different positions and props . You can even do a sitting practice lying flat on your back if that feels more appropriate for you. The most important thing when meditating is that you listen to your body and make any adjustments needed to the suggested posture . The attitude you bring to a sitting practice is more important than the posture itself.

Sit on an upright kitchen or dining chair and then bend over and, while touching your toes (or reaching down as far as you are able), wriggle your buttocks to the back of the chair and then sit up. You will now be sitting in an upright, yet unsupported, position. If you feel it is necessary, you can place a small cushion behind your lower back, but you want to avoid slumping back into the seat . Both feet should be firmly planted on the flooryou can place a cushion underneath the feet for support. It can be helpful to raise the back legs of the chair 1 in (2.5cm) or so off the ground with small blocks of wood or a book. This helps tilt the pelvis correctly.

You can sit cross-legged or kneel on the floor. Either way your hips should always be higher than your knees , so you may need to sit on several cushions or large books to achieve this. If your knees do not touch the floor, you may want to support them with cushions, folded up blankets, or pillows.

If you prefer a kneeling position, sit back on your heels and support the buttocks with a cushion or a meditation bench. Do experiment, as the height of your support can make a big difference . When you have the right height and position, you will feel comfortable and balanced.

Whether you are sitting on a chair, a stool, or on the floor, the lower limbs should be grounded and supported . The upper part of the body should rise out of the waistit can be helpful to imagine a silken thread running up from the base of the spine, through the back, the neck, and out of the back of the head. If this thread was pulled, your torso would gently rise out of the waist and your chin would tuck in slightly. Overall, we are looking for a posture that is alert and upright, yet relaxed .

Your hands should be relaxed and supportedyou can clasp them in your lap lightly, or rest them with your palms face down or up, on your knees.

Your eyes can be open or closed; if they are open, perhaps look ahead and down with a soft unfocused gaze. Closing your eyes can be a way of sinking deeper into your practice, but experiment and explore the differences yourself.

You can do many of the informal practices in this book while you are out and about. While there is no need to take an obvious meditation stance , it can be helpful to bring yourself into a balanced, stable position. So, for example, rather than lounging against the bus stop, stand with your weight evenly spread across both feet. Keep your knees soft with your torso rising out of your waist, so that your head is lifting upward yet your shoulders and your chin are relaxed.

Our internal state of mind often reflects our external posture , so if your body is slumped and caving in, your mind will often feel contracted and tight. Turn your attention to your sitting position. How are you sitting? How do you feel emotionally? Experiment with adjusting your posture and noticing any changes. This is a particularly good exercise to do at work, especially if you are sitting at a computer for much of the day. Notice especially your shoulders. Are they tense and up around your ears or relaxed and soft? Becoming aware of your posture will bring about positive changes.

When sitting on the floor, use a cushion or pillow either to lift your buttocks so they are higher than your hips or to support your knees. The cushion(s) should be as firm as possible. You may need several to get sufficient height. If you start sitting on the floor regularly, you may want to invest in a meditation cushion (a zafu) or a bench. Stack a few books on top of each other if you need extra height on a meditation bench, or sitting on the floor, or for supporting the feet if you are sitting on a chair. A yoga mat, a towel, or a blanket are useful when you are lying on the floor. The bodys temperature can drop quite markedly when you are still, so it is helpful to have a blanket or a shawl to hand when practicing, in case you feel cold.

Most of us spend more time in our heads than in our bodies. Unfortunately, we cannot think our way out of emotional upsets, and trying to do so can actually make us feel worse . The practices in this section will help redress this imbalance.

By regularly tuning in to the bodyand this can be done in many different wayswe can gain valuable feedback in terms of our emotional and physical well-being. These practices will help develop concentration and provide an opportunity to practice directing the breath into different parts of the body. The emphasis on the breath will enable you to begin to use it as an anchor . Whenever your mind wanders (and it will), you can use the breath to reel yourself back into the body and the present moment.

Deliberately turning toward something we habitually avoid can release strong emotions, so if at any point you feel overwhelmed during any of the practices, please just take a break and stop. You can return to it another time. We are learning to trust our own inner wisdom and listen to the body , therefore if at any time any instruction does not feel appropriate for you, simply refrain from doing it. There is always an edge around sitting with discomfort, such as an itch, but at no point should you tolerate painif necessary, adjust your position, and always follow any medical advice you have been given .

Focusing on the breath is a great place to start if you are new to meditation. The instruction is simple: pay attention to the breath.

Experiment with tuning in to the breath at odd times during the day when you remember (no one else will know you are doing it.) If you would like to start practicing more formally, set aside five minutes to sit quietly somewhere and pay attention to the breath. Gradually extend the length of time, but remember the quality of attention is more important than the length of time you sit .

It can be helpful to choose an area of the body in which you feel the breath most stronglyfor example in the belly, the chest, around the nostrils or the lips, and always take your attention to this place when doing a breathing practice. If you find it difficult to locate a place, perhaps place a hand on your belly or on your chest, so you can feel the act of breathing.