Sitting Meditation

Sitting meditation is not physically difficult like standing meditation, but mentally it is very challenging. Fine-tuning an active, random chit-chattering mind into a quiet, single focused mind is a trial of patience, but not impossible.

Meditating on a chair is by far the easiest way to sit with the least amount of effort. Sit on the chair’s front end away from the backrest. Put your feet out in front, shoulder width apart. If you can, bend your knees so they are at or about a 90° angle. Place your hands on your knees, letting only the tips of the fingers come to the edge the knees, and your feet need to grip the ground. Every one of all ages can practice wherever he or she is at: work, home, and even in trains, planes and automobiles.

Most people think of meditating on a pillow on the floor. The sitting position with both of the feet resting on top of the legs with the soles of the feet facing up is called the full lotus. For most people this is a difficult stretch, so most people do not practice this way. So sitting cross-legged or half lotus (one leg on top of the other) is perfectly fine. And if these are too much, sit on a chair.

Normal breathing is usually 11 or 12 breaths a minute. Try to bring it down to 20 to 30 breaths in the five minutes. Each inhale and exhale should take the same time.  Although this is very simple for beginners, it can also be very difficult! Don’t worry, when random thoughts intrude, just focus on a slow and easy inhale and exhale.