Mindfulness Based Stress Reduction Course Week 3: Sitting Meditation

This week we switched from the body scan to sitting meditation. Which reduced the risk of falling asleep, but brought on a few aches and pains

So what is Sitting Meditation?

Sitting meditation is central to most people’s meditation practice- the hook on which everything else hangs. You can do it on the floor, in any of the cross legged or kneeling positions, but it’s also perfectly OK to sit in a chair. It’s the attitude rather than the position which is crucial. It is important though to try to sit in an upright, but not rigid, position with you head, neck and back in a straight line. This helps you to breathe more easily, and as Jon Kabat- Zinn says, encourages some of the meditation attitudes such as acceptance and self- reliance.

The Kneeling Position

I like to kneel on a meditation stool. It looks a bit like a medieval torture device, but is in fact very comfortable. You kneel on the floor with your sitting bones on the stool, which is about 6 inches off the floor. The top of the stool is angled so that the pelvis tilts forwards, pushing the back into a natural S shape- with minimal muscular effort.

Where to Sit

It often helps to choose a quiet room or area, which can be your regular meditation spot. you may then begin to associate this place with meditation, which aids the whole process. Its better if its somewhere you know you won’t be disturbed. 

When to Sit

Morning is probably the best time, preferably before there’s anyone else up and about. It sets the scene for the day. If you meditate in the evening then as early possible, preferably before dinner, is best.

What to do

Take your position with intention. Have a sense of settling into your body, becoming centered. Then direct your attention to your breathing. You can follow the air as it passes over the nostrils, or the belly as it balloons in and out, or just have a general sense of the breath entering and leaving the body.

There’s no need to force anything, as Jon Kabat- Zinn says, you have to sneak up on the breath gently. Whether its at the nostrils of the belly try to follow the  breath from the beginning to the end. Watch the pause after the in-breath, then follow the out-breath all the way. Keep with it till the end, again watching for the pause and stillness before the next in-breath, when the cycle starts all over again. Bringing your attention to the belly can have a more calming effect than the nostrils ( and so is often used in Mindfulness Based Stress Reduction classes). So if you’re feeling agitated the belly may be a better area to focus on, and if you’re drowsy try focusing on the breath at the nostrils.  

Thoughts

If thoughts pop into your mind as you are following the breath don’t worry. It’s the normal activity of the mind. Just observe the thought, and any emotion linked to it, and then gently but firmly return to the breath. You may have to do this over and over, but that’s OK. Its really an essential part of the meditation.

Discomfort

Its common to experience some discomfort during the sitting meditation. If possible try observing the discomfort at first. It may help to direct your out breath to the area. Try staying with the sensation. Of course this may not be possible. If you do have to move because of discomfort that’s perfectly OK. Try to move with the breath though, mindfully, watching your body as it repositions itself.
 

Sounds, Sensations and the Mind

After some time ( perhaps 5 to 10 minutes) with the breath as the centre of attention , you may want to bring you awareness to the activity of your mind. To the thoughts and emotions, or the sounds around you, or your physical sensations- knowing that at any time you can return to the breath if you need to. I’ve written more about this in How to Meditate Mindfully

Next week Walking Meditation and the “day long retreat”

Related Articles on this site

Mindfulness Based Stress Reduction Course (Series):

Week 1 Stress Relief with a Raisin

Week 2 The Body Scan

Related Links

Mindfulness Based Stress Reduction at Sharpbrains

Photo at top of page by beggs
       
meditation, mindfulness, stress reduction, Kabat-Zinn
   

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