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  • Hello. I'm Nayaswami Anandi.

  • I'm here today to show you some ways that you can sit more comfortably for your meditation.

  • When you're not comfortable, sitting in meditation,

  • it's a lot harder to relax and bring your mind inward.

  • So our goal today is to show you some ways that you can have your spine upright and

  • yet the body be so relaxed and comfortable that you can just forget all about it.

  • We'll look at three basic ways of sitting comfortably.

  • Our first position is sitting cross-legged on the floor.

  • This is my friend Phouvang

  • and you can see that when Phouvang sits on the floor unaided

  • her back begins to sag at the bottom of the hips and goes all the way up through the top.

  • Her pelvis is tilted backwards.

  • So what we're going to do to solve that is give her some height under her hips.

  • This tips the pelvis forward and makes it very easy to hold the spine upright.

  • Phouvang has her hands palms upright, close to the trunk of the body. This also helps to elongate her spine.

  • Sitting cross-legged on the floor is a wonderful pose for feeling very stable and grounded in your meditation

  • The disadvantage is that many people find their knees begin to hurt or their hips begin to hurt.

  • So we're going to show you now a second way of sitting on the floor.

  • The second way of sitting on the floor is on a kneeling bench.

  • the kneeling bench offers the advantage of the stability of the floor and

  • the tip to the pelvis that helps to make holding the back upright very easy.

  • One disadvantage that people sometimes find is that it's hard on

  • The ankleshaving the ankles flat on the floor.

  • So I'd like to show you a way that you can offer some support to the ankles.

  • Put a rolled-up towel underneath the ankles to offer support.

  • One other thing that's helpful for a person on a kneeling bench is for them to have a

  • blanket or pillow on which to rest their hands.

  • Having the blanket there as support for the hands helps to take pressure off the back and the shoulders.

  • When Yogananda came to this country in the 1920s,

  • he realized that most Americans were not at all prepared to sit on the floor whether

  • cross-legged or a kneeling bench and so he highly recommended that people do their meditation in a chair,

  • and that's what we'll show you next.

  • The third pose we're going to look at is sitting in a chair.

  • For many people that's all they need to do to feel perfectly comfortable.

  • But I'm going to show you just a few other things you can do to help yourself feel a little bit more comfortable.

  • The first thing we'll do is we'll look at the thighs and the angle of the thighs and the floor.

  • We want the thighs parallel to the floor. You can see that Phouvang's knees are a little lower than her hips.

  • This means that the chair is too tall for her, so in order to correct that I'm going to get some

  • blankets and put them under her feet.

  • Having her thighs parallel to the floor as they are now,

  • actually relieves pressure in her low back.

  • The next thing we'll look at is adding a little bit of height

  • under her hips in order to give a little bit of the forward tilt to the pelvis as we looked at in the other poses.

  • That forward tilt to the pelvis

  • makes it a lot easier for her to hold her spine upright.

  • And then there's one more thing that I like to often add, I use it myself, is

  • adding pressure to the low part of the spine. The pressure at the base of the spine

  • stops the pelvis from sagging backward and makes it very easy to hold the upper body upright.

  • Then there's one final tip that's very fun.

  • Sometimes people find that they have pain in their upper back or their shoulders and

  • it's almost a magical solution to give them some height underneath their palms.

  • As you can see Phouvang has her palms resting upright in her lap close to the trunk, which is a good position,

  • but just to take a little pressure off her shoulders and back. I'm going to put a blanket there.

  • This is surprising in how much it allows the spine to relax.

  • So you have here many different types of props.

  • As you meditate more your spine will get stronger and your needs may change.

  • So just experiment. Wherever you have discomfort, try some of these ideas and see if they can help you.

  • You'll find that when your body is comfortable and relaxed

  • you'll enjoy your meditation much more.

  • May your meditations bring you great joy.

Hello. I'm Nayaswami Anandi.


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B1 中級

瞑想のために快適に座る方法 (How to Sit Comfortably for Meditation)

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    helenalu1228 に公開 2021 年 01 月 14 日