Illustrations on posture
Notes on posture
The ideal is an upright, alert posture. Slumping only increases the pressure on the legs and discomfort in the back. It is important to attend to your posture with wisdom, not insensitive will-power. Posture will improve in time, but you need to work with the body, not use force against it.
Check your posture:
- Are the hips leaning back? This will cause a slump.
- The small of the back should have its natural, unforced curve so that the abdomen is forward and 'open'.
- Imagine that someone is gently pushing between the shoulder blades, while keeping the muscles relaxed. This will give you an idea of whether you unconsciously 'hunch' your shoulders (and hence close your chest).
- Note, and gently release, any tension in the neck/shoulder region.
If your posture feels tense or slack:
- Allow the spine to straighten by imagining the crown of the head as suspended from above. This also lets the chin tuck in slightly.
- Keep the arms light and held back against the abdomen. If they are forward, they pull you out of balance.
- Use a small firm cushion underneath and toward the back of the buttocks to support the angle of the hips.
For the legs:
- Practice some stretching exercises (like touching the toes with both legs stretched out, while sitting).
- If you have a lot of pain during a period of sitting, change posture, sit on a small stool or chair, or stand up for a while.
- If you usually (or wish to) sit on or near the floor, experiment with cushions of different size and firmness, or try out one of the special meditation stools that are available.
For drowsiness
- Try meditating with your eyes open
- 'Sweep' your attention systematically around your body.
- Focus on the whole body and on physical sensations, rather than on a subtle object like the breath.
- Stand up and walk mindfully for a while in the open air.
For tension or headaches:
- You may be trying too hard - this is not unusual - so lighten your concentration. For instance, you might move your attention to the sensation of the breath at the abdomen.
- Generate the energy of good-will (see 'Cultivating the Heart'), and direct it towards the area of tension.
- Visualising and spreading light through the body can be helpful in alleviating its aches and pains. Try actually focussing a benevolent light on an area of difficulty.
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